Anatomically, your back is one of the most complex parts of your body. All those bones, muscles and cartilage work together to support many of your other body structures and protect your spinal cord. But it is surprisingly fragile, and many of us bikers do not look after it the way we should. You know, slouching on that sofa watching the television or sitting at your desk in the same position all day isn't doing you much good in terms of preparing you for riding your bike.
Also, even though we know that you all have the best, super-light gear for your bike, you can still damage your back if you don't bend your knees when you have to lift it over a fence. And if you are into duel riding, down-hilling of just a lot of hard-care riding, you need to make sure that your back muscles are up to the job so you don't cause any damage.
So, here are a few simple exercises that you could easily do each night before going to bed, to tone and stretch your back muscles, keeping, them in tip-top shape.
Back Raises
Lie on your front, hands out in front of you. Slowly lift your arms, head and shoulders off the floor about 15 to 30 cm. Do not bend up too far, as this can place too much stress on your back. Pause at the top for a couple of seconds before slowly returning to the floor. Repeat this 10 times.
Single Leg Raises
Start by lying on your front, arms by your side. Slowly lift one leg off then slowly let it return to the floor. Now alternately repeat this until you have done 10 lifts with each leg. Lifting your legs higher is not any better, and try to keep your pelvis on the floor at all times. This exercise also tones your butt so may help to get rid of that flabby butt.
Side Bends
Start standing with your feet slightly more than shoulder width apart and knees slightly bent. Now you want to slowly bend sideways, keep looking forward to stop your body twisting, and don't lean forward or back. Place the hand on the side you are bending towards on your thigh to help support yourself as you bend. Slowly come back upright and repeat five times on each side.
Back Stretch
Start on your hands and knees with your back completely flat, parallel to the floor. Slowly move your head and shoulders forwards and down towards the floor, contracting your stomach muscles and arching your back up slightly. Next, gradually move your head and shoulders up and back, arching your back down slightly. Repeat this five times. Again, do not overdo the movement, just enough to feel some stretch.
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