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Programe una prueba o vacuna del COVID –19Teem sij hawm kuaj lossis txhaj tshuaj rau tus kab mob COVID-19Dejiso mise jadwaleeyso tijaabada ama tallaalka COVID-19.

Prevea Health

Back Strengthening for Cycling

 
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Long distance cycling can put a lot of stress on your lower back. One way to help deal with that stress is to make sure you have the appropriate strength. These exercises can help build strength in your core and low back.
 

Glute bridgeGlute Bridge

  • Lie on your back with your knees bent and your feet flat on the ground.
  • Raise your pelvis off the ground until your body forms a straight line from your shoulders to your knees while squeezing your buttocks.
  • Hold this position for 15 seconds.
  • Slowly lower yourself to the starting position.
  • Perform 5 repetitions.
 



Bird dog stretchBird Dog

  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Extend right hand straight out in front making a straight line with your right shoulder while extending your left leg behind you making a straight line with your hip.
  • Hold for 3 seconds and return to starting position.
  • Repeat sequence with opposite arm and leg of 5 times each side, 10 total.
 




Fire hydrant stretchFire Hydrant

  • Start on all fours with your hands under your shoulders and knees under your hips.
  • While keeping your left knee bent at 90 degrees. Lift your left knee out to the side until it is at hip level.
  • Hold this position for 3 seconds, then bring you knee down to starting position.
  • Repeat sequence with opposite arm and leg of 5 times each side, 10 total.
 
 



side plank stretchSide Plank

  • Lie on your side and stack legs on top of each other.
  • Lift body off the ground and balance on one forearm and the side of one foot.
  • Keeping abdominal muscles tight and shoulders relaxed, hold this position for 15 seconds.
  • Slowly lower yourself to the starting position.
  • Perform 5 repetitions.
  • Lie on your opposite side and perform 5 repetitions
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