Helping cyclists get their posture right

By Jon-Erik Kawamoto
Photography by Ian Sheh

Having the correct posture on your road bike makes you more aerodynamic, keeps you stable and generates more power on race day. It increases efficiency, which improves your endurance. However, due to fatigue or lack of awareness, cyclists can be too hunched over, hampering race performance and limiting the ability of their lungs to take in oxygen because the rib cage is not able to expand properly.

The prolonged static posture a cyclist endures during hours of training has a major impact on day-to-day posture — commonly seen as rounded shoulders with abducted shoulder blades, and a forward head position with a kyphotic, or hunched, upper back. Compounding the problem is the hours spent in front of the computer, sitting on the couch, in a car or rounded over our dinner plates.

Posture is habitual and a reflection of either a lack of awareness when performing an activity, (known as postural fault) or a position required by a particular sport or job such as a cyclist or jockey trying to be more aerodynamic, or even a dentist rounded over to examine someone’s teeth.

“Good posture is the state of muscular and skeletal balance which protects the supporting structures of the body against injury or progressive deformity,” says the American Academy of Orthopedic Surgeons. “Under such conditions the muscles will function most efficiently and the optimum positions are afforded for the thoracic and abdominal organs.”

Bad posture doesn’t look good and may result in many other issues, including:
• Joint discomfort and pain;
• Incorrect muscle function;
• Impairments and pain at the neck, shoulder, upper and lower back.

The goal with postural correction (education and exercise) is to restore and preserve proper movement mechanics and minimize the risk for injury.  This will allow an athlete to get in all the hours of training, while keeping their sights on setting personal bests.

Add these exercises to your weekly training to combat poor back posture.

 
Face-pulls with External Rotation
Why: To strengthen the scapular adductors (upper back) and rotator cuff muscles.
How: Stand in front of a high pulley cable machine, or a band attached above your head. Grab the rope attachment with your thumbs facing you. Pull your shoulder blades down and toward your spine while pulling the attachment or band toward your eyebrows. Keep your elbows pointed out and thumbs facing back. Repeat eight to 12 reps and do three to five sets. Perform every other day.

Thoracic Spine Extension and Rotation
Why: To increase the ability of the upper back to go into extension and rotation.
How: Go into a lunge position with your right leg forward and left knee on the ground. Place your hands flat on the ground beside your right instep. Rotate through your upper back to bring your left arm up. Point your thumb back and turn your head to look at your left hand. Hold for three seconds and repeat 10 times per side. Perform three to five sets daily.



Chest Stick Mobilization
Why: Increases flexibility of the chest muscles and improves shoulder external rotation range of motion.
How: Hold a broomstick with both hands. With straight arms, bring one end of the stick diagonally across you. Push slightly with the arm in front of you and pull the shoulder blade down and toward the spine while feeling a gentle stretch in your chest. Hold for two seconds and return to the starting position. Be gentle and perform 12x per side. Repeat three to five sets. Perform daily.


Wall Slides with Chin Tuck
Why: To strengthen the scapular adductors (upper back) while strengthening the deep neck flexors and stretching the posterior neck muscles.
How: Lean onto a wall. Your hips, shoulder blades and head should touch the wall.  Brace your abdominals with a neutral spine. Touch your teeth together and bring your tongue to the roof of your mouth. Tuck your chin and bring the back of your hands to the wall.  Slide your arms up and down while keeping contact with the wall.  Don’t arch your lower back or let your elbows come off the wall.  Do 12-15 reps and repeat for three to five sets. Perform daily.


Thoracic Spine Extension
Why: Increases the ability of the upper back to go into extension.
How: Lie face up on the floor with a foam roller perpendicular to your upper back. Hold your head with your hands and slightly tuck your chin. Roll slowly down toward your lower back while extending over the roller. Keep your butt on the floor and stop before you reach your lower back. Repeat 10x and do three to five sets. Perform daily.


Bent Over Row Isometric Holds
Why: To strengthen the scapular adductors (upper back) and muscles along your spine.
How: Hinge at the hips so your chest faces the ground.  Brace your abdominals to maintain a neutral lumbar curve. While holding a dumbbell in each hand, row the weights toward you. Pull your shoulders down and toward your spine.  Squeeze your shoulder blades hard together for five seconds.  Repeat 10 reps and do three sets. Perform every other day.

Jon-Erik Kawamoto, CSCS, CEP, is a strength and conditioning specialist in New Westminster, B.C. and owner of www.JKConditioning.com.

May/June 2011 Issue