BACK ROUTINE – stop destroying your lower back.

Описание: 9 exercises to stop destroying your back every time you ride and to be ready for next free day with your bike.

To be performed every day (better!) or 3 times a week (at least!).

00:30 FLAT BACK, 5x
*lay down, legs bent
*try to flatten your low back: feel that the whole spine is attached to the floor (your hand doesn't have to pass through)
*do it slowly
*repeat 5 times

01:22 BACK TORSION, 5x
*lay down, legs bent, feet together
*rotate on the right (touch the floor if you can). Do not rotate your upper side! Only the lower. Keep 5 sec (feel the stretch!)
*repeat on left.
*R+L for 5 times

02:30 DEAD BUG ABS (global stabilization + hips control) 5+5+5
*lay down, legs and arms up trough the floor.
*flat back!
*go down with one leg and opposite arm, come back and touch the foot, 5 times
*same other leg and arm, 5 times
*last 5, 2 legs and 2 arms

04:05 BRIDGE (to activate the glute and reduce the pressure on back while riding), 15x
*laying down, legs bent
*vertebra by vertebra roll the back up until the shoulder blades
*keep 5 sec
*vertebra by vertebra roll back down
*repeat 15 times

05:00 BIRD DOG (stability for disconnected terrain), 10x each side
*4 legs
*flat back!
*free one leg and opposite arm, go in the centre and develope
*10 times
*change leg and arm, 10 times

05:45, SIDE PLANK (strengh of side core, important when curving), 10x each side
*straight side plank (or on knees if too hard)
*up and down for 10 times
*change side, other 10 times

06:31 CAT-COW, 5x
*4legs
*classic cat-cow: inhale cow, exhale cat
*repeat 5 times

07:03 DORSALS, 5+5+5
*belly down
*5 times up with upper body
*5 times up with legs
*5 times up with upper and legs

08:08 CHILD POSE (de-tension post–ride)
*release the back sitting on your heels and stretching down the back
*stay as long as you feel you need

Total 10-15 minutes!
Almost a workout, well done!