Exercises for a strong back

Why not try a totally different workout for a change? In order to avoid muscular imbalances, it is actually a good idea to integrate some exercises into your workout routine, which specifically engage those muscles, you need least for the sport you are most active in.
As a mountain athlete (skier or biker for example) you usually spend a lot of time in a forward flex position. Should you be working in an office, you probably keep this posture also during most of your working hours. In order to avoid muscular imbalances and postural strain injuries, you should also strengthen the muscles on the posterior chain, including the muscles of your upper and lower back, the glutes and hamstrings.
With the big amount of paddling that usually comes along with it, surfing is the one sport where the back gets bent the other way. Thus surf or, rather, paddling specific exercises are a good way to open the front side of your body and engage the muscles on your posterior side, which tend to be neglected while biking or skiing.

 

 

Part One: Working the back

This first part of the alternative workout program for mountain athletes focuses mostly on the back. Select a couple of exercises you like best and integrate them into your workout routine.

All you need is your own bodyweight and a gymnastic band.

 

Reverse Crunches

Exercise for a strong back
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

3 sets, 30 – 60 seconds per set

How to do it:

  • lie down on your belly, with your arms extended in front of you
  • while keeping your toes on the ground engage your legs
  • pull in your belly towards your spine
  • lift your upper body off the ground, lower it slightly and lift it up again

 

Make sure to:

  • keep your belly engaged in order to keep your lower back stable
  • focus on the movement in the upper part of your back (we do not want to over-extend the lower back, but instead increase the flexibility of the thoracic-spine and shoulders)
  • breath out while coming up

 

 

Lying Lat Pulldowns with Gymnastic Band

Exercise to strengthen your back and opening up your chest
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

3 sets, 30 – 60 seconds per set

How to do it:

  • lie down on your belly, with your arms lying straight in front of you, your hands holding a gymnastic band
  • while keeping your toes on the ground engage your legs
  • pull in your belly towards your spine
  • lift your upper body and arms off the ground
  • pull backwards with both arms against the strain of the rubber band
  • keep your arms off the floor and your back muscles engaged during the whole set

 

Make sure to:

  • keep your belly engaged in order to keep your lower back stable
  • focus on the movement in the upper part of your back (we do not want to over-extend the lower back, but instead increase the flexibility of the thoracic-spine and shoulders)
  • open up your shoulders while bringing back your arms

 

 

Standing Scale Rows

Balance exercise that also works your shoulders , core and legs
© njoyrides, aufgenommen im M.I.S.S. Fitness Sportstudio München

 

3 sets, 30 – 60 seconds per side 

How to do it:

  • grab a gymnastik band with both hands and step on it with one leg
  • the standing leg can be slightly bent
  • keeping your back long and straight, lean forward while lifting your other leg backwards
  • try to bring your upper body and extended leg in a horizontal position
  • once you find your balance pull with your elbows backwards towards the ceiling, keeping your arms close to your body
  • After 30 to 60 seconds repeat the exercise on the other leg

 

Make sure to:

  • keep your hips and shoulders parallel to the ground

 

That’s it!  More alternative workouts for mountain athletes will follow within the next couple of days. Njoy!
Please note: the exercises we describe involve very intense bodily strain. Before embarking on these exercises, it is crucial that you undertake a thorough warm-up program. If the exercises are not properly carried out, you stand the risk of injury.
The exercises should only be carried out by healthy individuals. Training whilst ill is of little benefit and can lead to further ailments (for example, issues with the heart muscle). So please, only train when you feel good. If you are unsure, please contact your doctor in advance.
The exercises should only be carried out on suitable ground with the appropriate equipment.
If you should injure yourself due to neglect of these recommendations, we cannot accept responsibility.
We are instructing sport here. Our exercises are no replacement for a healing treatment or physiotherapy. If you require treatment, please contact the relevant specialist.

 

download-icon  Surf Workout for Biker PDF

Comments are closed.