Core strengthening and cycle specific exercises?

Four of a kind

Just looking to get a few links to some good exercises for building up my lower back and core muscles as well as some exercises that will improve me time on the bicycle?

I've a lower disc ruptured so isometric(no twisting or complicated techniques are ideal at this time) exercises have been recommended to me.

I hear of "dog birds" a few times here and I saw a photo of the technique, what other exercises would you recommend for me to built up my stability and increase my posture on the bike?

Thanks.

DonalN

I found Pilates fantastic. I have disc degeneration in two lower discs. A good instructor with a small class size is needed, as they can be more 1 on 1 and make sure you are doing it correctly. When my core started to strengthen up, any strain on my back was relieved as i was now using the correct muscles when lifting, bending, even getting in/out of the car and walking up stairs.

Between that and swimming, I'm in much better shape back-wise.

jimbobaloobob

Id agree, taking classes in pilates might be your best route. You cant beat learning something in a class structure or on a one to one basis. It will allow it be specific to you.

Look for a class in pilates or reformer bed pilates if possible.
I participate in them regularly and find them fantastic for working on my posture issues.

jinkypolly

Some good simple exercises in this video.

Personally, every morning I do a short routine to work my core and wake me up. I do 30 seconds normal plank, 30 push-ups, 30 seconds normal plank, sideways plank with 30 hip dips on right side then 30 on left side. This has been my routine for a couple of years now and has got rid of the back pain I was suffering with when cycling.

Lumen

I do these every weekday morning:

- Knee to chest stretches (name?)
- Lying abductions, 30-50 each leg
- Hamstring stretches, 30s each leg
- Bridge knee extensions, 30-50 each leg
- Lower and upper back stretches, 5-10 seconds a few times
- Side planks, about 60 seconds each side

When I can be bothered I also do:

- Hip flexor stretches, for the ITB
- Wall squats
- Reverse planks
- Prone planks

Also on my list, but haven't got around to yet...

- Stabilisation lunges
- Deep squats

There's loads of stuff on the internet for all this, or get a physio to demonstrate. If you've a structural back problem, I would advise the physio route.

IMO these sort of exercises need to be done as often as you cycle, if you're the sort of person who needs them.

I find evening classes take up time I'd rather spend cycling or doing other fun stuff.

Colonialboy

Have a look out for one of those free exercise program booklets or DVDs in a newspaper and give it a go.
I got a free booklet , 2 Week Training Pgm , and a DVD by Matt Roberts in the Telegraph a few months back, has alot of the exercises mentioned.
Its a cheaper option than a pilates class plus theres none near me so Id no choice really.

You could get one of those stretch bands and exercise with that.
Or maybe revert to riding a hybrid, comfy seat, straight handlebar, less strain on your back and you will be flying when you go back to your lighter road bike.

But considering you already have a lower back rupture you should really get a very qualified or experienced person to design a safe set of exercises for you.

AstraMonti

A Swiss ball is also great for core work, lots of excercises to do on it.

Billycake

I'm 7 days over a micro discectomy (got my staples out an hour ago) on my L4/L5 disc and I've already begun talking to pilates instructors to see if they have experience in dealing with people rehabbing from my surgery. I did pilates for about three years up to about 2 years ago and I was moving really well on the bike throughout that time. I stopped going and practicing it 2 years ago because the training I was doing on the bike left little time for anything else or so I thought. Anyway I thought I didn't need it as my power was increasing all the time. Then last June I got really bad sciatica which stopped me doing any workout of any kind. Hindsight is a great thing but I guess looking back now something was bound to give in eventually and my back was it. I won't make the same mistake twice so I'm off back to pilates as soon as I'm able to.
Best of luck with the injury.

trihy

i got an abb wheel, found it very hard at first but after a fer weeks noticed a big difference, but id say to get advice from a physio first