Avoiding Injury | Core Strength for Cyclists | Total Women's Cycling

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Training & Nutrition

Avoiding injury – strength training for cyclists

Rachel Sokal talks to physiotherapist Anne Dickins to discover what you can do to avoid injury when cycling

Start on all fours, lift arm whilst keeping back and pelvis still. Image copyright Ant Jordan.

This exercise targets spinal stability so you’re able support yourself without leaning heavily on your arms and take your hand off the bars.  It also helps with rocking hips and glut muscles.

Start on all fours with hands under shoulders and knees under your hips. Relax your shoulders but don’t sag between your shoulder blades and drop your shoulders away from your ears.  Keep your back relaxed and level rather than arched or slumped.

Tighten your core by drawing your tummy button closer to your spine. Keep your back nice and level without bracing, breathe in and as you breathe out raise one arm so it is level with your head. Hold for three seconds then lower. Repeat on the other side.

Make sure you don’t brace your back, work your legs or move side to side as you lift your arm – this is a good one to check by having someone film you, or start just touching the wall to check if you are shifting over – it’s hard to look in the mirror and see what you’re doing.

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