7 Hip & Lower Back Exercises For Cyclists | Emma's Workout To Beat Back Pain

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A lot of cyclists find they get a sore lower back on long rides or hard climbs, and when you think about it that’s not really surprising. In this video, Emma shows you some stretches and strengthening exercises for your hips and lower back, with the aim of reducing the risk of lower back pain.
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On a bike, we hunch over and the pedalling position makes our body work hard while extending the gluteus muscles of your bum, and shortening the hip flexors. It’s far from a “natural” position evolved through years of running through the plains chasing mammoths or whatever. The shortening of your hip flexors, quads, and psoas muscles can limit your range of movement and contribute to injury risk.
So here goes: a series of active stretches and strength exercises to help ease off tight hips, and re-activate lazy bums! The only equipment you’ll need is a band - and even that is optional.
STRENGTH - Bridge with a band around knees: Lie on back with an exercise band around knees, roll spine off the floor while tensing glutes, keep small of back pressed into the floor. Bands like this come in a variety of different stiffnesses depending on how hard you want to work. Start with green and work your way up to blue, red, and then black!
STRETCH - Cobra position: toes and hands on the floor, simply allow gravity to pull hips down. Look up, keep small of back straight as though tail tucked under.
STRETCH - Active hip flexor and quadriceps stretch: lie on the front, bend legs at knees and reach behind you to grab your ankles - not feet. Pull your ankles towards your shoulders while squeezing shoulder blades but at the same time, tense your quads and work against the stretch. Tense like this for 10 secs then release and pull the stretch further. Tense again for 10 secs, release for 10, and so on 3 times.
STRENGTH - Cat/cow position: all fours, arch back both ways then also twist sideways while back flat. Leg raise behind and side, keeping back flat as though tailed tucked under, small efforts to bounce leg by tensing glute.
What exercises do you do to reduce any back pain? Let us know in the comments below. 👇
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Опубликовано:

13 июл 2024

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Комментарии : 105

@THTHvs 4 года назад

1:22 Strengthen 1: Bridge with Band 2:34 Stretch 1: Cobra 3:13 Strengthen 2:Cat/Cow 4:14 Stretch 2: Hip Flexors and Quadriceps 5:21 Strengthen 3: Slow Squats 6:20 Stretch 3: Reclining Twist 7:08 Stretch 4: Lunge

@tomlaing4043 4 года назад

These exercises are amazing. I did a 104km ride today and after the bike my back was in bits (I do suffer with bad back) for hours. 20 mins doing all these exercises has helped massively. Thank you very much. One very happy viewer

@raptor7547 5 лет назад

Thank you Emma for covering such a crucial, but too often overlooked part of cycling.

@bikndave68 5 лет назад

Emma still provides some of the most valuable videos on GCN! Great job!

@kjokela 5 лет назад

Emma is the best thing that's happened to GCN.

@ColonelBummleigh 5 лет назад

Crawler!

@BobSmith-uu5kj 5 лет назад

We don t need to hear your obsession for Emma. You make no sense... Please have it checked by a professional.

@Electriclynn 5 лет назад

Of course guys are so jealous now that their precious Matt Stephens is gone & they are all grumpy. Get over yourselves! Your mommy issues are not of our concern

@neilberry1552 3 года назад

Nah... Manon is gcn

@definitelytoddhoward8603 2 года назад

Guys guys calm down we really can’t just agree that Emma is a positive influence on GCN?

@DylanJohnsonCycling 5 лет назад

Just doing normal squats and deadlifts are also hugely helpful for you back and core as well as making you faster on your bike. If you’re not lifting in the off season you’re missing out!

@elkat_bori_pr7791 5 лет назад

Depends were you live you need a near gym or equipment. This is quite a relief for some of us who are low on budget

@trbeyond 5 лет назад

I agree. And while it seems obvious, can we add “with good form” to your statement ? Squats and deadlifts with poor form are not only less effective but can be dangerous.

@DylanJohnsonCycling 5 лет назад

trbeyond exactly!

@sirkickassalot123 5 лет назад

You are missing gluteus medius if you do this, which is mostly the cause of back pain (weak glutes resulting in inbalanced power output between the legs leading to improper hip movement). All training days should include at least one exercise for gluetus medius, at least if you have had back problems at one point.

@endcensorship874 5 лет назад

Absolutely agree here. I'm telling you, if I could go back to 1988 and change anything from my early days of riding, I would lift. Since I started lifting, as a 52 year old man, I have seen tremendous improvement in all areas. We were so dumb back then in the 80's, we literally had no idea how to train.

@melmelb1279 5 лет назад

Emma is so good at explaining and I just love watching her. Very inspiring, I want to ride with her.

@tomt7158 4 года назад

Can you make a video or perhaps several where you do these excersices and we can follow along with a clock and all? Just like the indoor cycling videos you guys make, those are great!

@BKGboy 5 лет назад

I’m a 40 year old 4 season daily commuter and have been meaning to get back into a regular yoga practice. This video really helped me see which moves to build my routine around to help with the soreness around my hips and I.T. band. Thanks a lot and keep up the good work!

@furyl1_neverz91 5 лет назад

Nice! I've been worried about my back Nice timing

@todddonovan9780 5 лет назад

Emma, you are so good at these exercises - even though you say you don't like stretching - clearly that doesn't stop you from doing it! Excellent workout for counter acting the crouched position on the bike.

@stevedeschamps1363 4 года назад

So glad I found this vid, stretches are excellent!! Two days, feeling much better.

@andypandy3201 3 года назад

Have a bad back and started doing these exercises, Emily your a star, really makes a big difference. Thankful 😀

@mariashannon5714 4 года назад

Love your videos Emma and yes you're the best thing to happen to GCN

@RemekKinas 5 лет назад

Fantastic! I was looking for something like this recently. Thanks!

@elkat_bori_pr7791 5 лет назад

So, so gratefull for these videos!! Tks so much

@Ystadcop 4 года назад

Brilliant. And rarely for GCN, something really of value for older riders. In Canada, our cross country skiing coach (Registered and Certified Sadist) would take us through a routine like this and it proved to be of great benefit, especially for recuperating after falls. Do this, people.

@davidide1525 5 лет назад

Ema does an excellent job of demonstrating the techniques she describes !

@BobSmith-uu5kj 5 лет назад

And another crawler

@samsmith8524 5 лет назад

Keep up the great work Emma. Your videos are excellent. 👍

@alexandresaca 5 лет назад

O did phisioterapy here in Brazil, I was with "lombalgia" and I used a ball that used on Pilates amanhã exercises that help me a lot! And this new exercises will help me too. I had multiple exclerosis, so they told me I have to do always those exercises because my muscles has a tendency to stiffen. Thank you and congratulations from Brazil 🙏🇧🇷

@Marco-wt2cj 5 лет назад

this is very, very useful! thank you very much

@andrewlipsiner9791 5 лет назад

EXCELLENT, informative, video , Emma !

@polo-kf6yh 3 года назад

Fantastic, had lower back pain recently. This helped.

@williamrsclark 5 лет назад

I've been doing yoga since getting a new job which involves bending forwards repeatedly, it's sorted out the back pain I was getting and has really helped with my cycling!

@scottishjohn 5 лет назад

Ah Emma! Why is it always you who gets lumbered with these stretching and core strength videos? Really helpful but always feels like its just an excuse for us to see how good you really are at.... well everything! Only problem that I have is that by the time I come to do these stretches in the gym... I have forgotten what I am supposed to be doing! I think that we need some diagrams at the end to show what you need to do... just so you can remember. Thanks again and really loving this series Emma... though it probably should be called how to suffer off the bike with Emma!

@nigelcrane5309 5 лет назад

I get knackered just watching Emma do these, let alone do them!!!

@pedalmike 2 года назад

I'm another cyclist that has found great benefit in these exercises...thanks, Emma wherever you are these days!

@albertptran 4 года назад

Emma’s voice is so soothing

@sureshchinnappa2290 5 лет назад

Em this is great. I am going to give this a go . When climbing I suffer back pain; I am sure these exercises will help me. Thanks again. BTW You should consider publishing a book on this Em.

@benjaminzachwieja8133 5 лет назад

Thanks Emma + GCN for reminding us that strength and flexibility is essential to performance and enjoyment on the bike. I appreciate the thorough lessons in technique. I needed the mind eraser watching Dan do Dan things on his hands and knees :) My bouncy ball is in the mail.

@KingUry2-2-2 4 года назад

Thanks Emma 😊 with these trainings I'll never Experience that back or Legs pain. As a new Cyclist my biggest problem is after I finish cycling I suffer a lot having a sore bottom but luckily Stretching my body for couple of minutes will help out 👌

@WowRixter 5 лет назад

You make these look so easy

@marcelschlebos3975 5 лет назад

Thanks Emma very good ideas for tommorows gym session.

@G4ogami 5 лет назад

Excellent more please. Would love a gym session with weights too please.

@lucagandolfi4k 5 лет назад

Very useful. I hope they risolve my lower back problems

@davidangellvoiceovercom 5 лет назад

Excellent. At 70 though...old injuries prevent me from doing some especially when it involves the shoulder. I'm a candidate to get sliced and diced. Rotator cuff. But those that don't involve the shoulder I 'm giving it so. Thanks.

@Electriclynn 5 лет назад

Thank you SOOOO much Emma! You are my fav GCN 👍👍👍

@Electriclynn 5 лет назад

I miss Matt Stephens humor! Please tell him hello from us imports

@megacheater826 5 лет назад

i can't remember if i commented on the previous video about how awesome these videos are but they are

@Kadiontherock 5 лет назад

Lazy bum here 🤷🏻‍♀️ Great vid Emma, also kudos for exercising with your specs on, people look at me funny at the gym...

@ChristianBorrman 5 лет назад

thanks for this and other videos on “re-engaging these muscles” can you now tell us how to deal with disengage / rollout the aftermath of firing up these muscles again please! rolling alone is not working! One in particular is probably the piriformis??!

@antmite3743 3 года назад

I just started cycling recently and this actually really helps :3

@gcn 3 года назад

Glad to hear it!

@markankone9362 5 лет назад

You don't have a lazy bum, Your under(whole) body is a dream body i want to have. I put these one in my schedule for my 5k running race tomorrow. keep going. 👊

@SioLazer 5 лет назад

Please show us your foam rolling routine!

@laipply1 5 лет назад

Thank you Emma. You have inspired my wife and me.

@bsothefirst 5 лет назад

For all the people who have lower back pain, this works! After 2 weeks already!!

@pakdhesticker6308 4 года назад

Thanks for your training Emma, i like it ... cool ...

@dereksmith3632 5 лет назад

A good one I like that helps the whole back is stepping on the center of a exercise band, stretch both hands out about shoulder high, like Jesus on the cross, with the handles in each hand and twist back and forth for a couple of minutes. I do this five times. Thanks for showing some new ways to help the back, it's so important.

@standardlamp 5 лет назад

Great Vid, Love the way you’ve grown into your role at GCN Em but surly those legs should still be competing! 👍🏻

@wheelfree 5 лет назад

Good for runners as well!

@melbman43 5 лет назад

Excellent video, thank you. My GP has always said to me that its not natural for the body to be on a bike the way we ride. But who listens to them anyway?

@T11paraplegic Год назад

Before doing any kind of stretches get a X-ray/MRI so you see why your back hurts because I been doing stretches like this on my stomach and just found out I have stenosis and any arching stretch will compress my spinal cord even more which makes my sciatica worse. I have to do leaning forward stretches for my case

@Andy7846 Год назад

I've recently had an MRI scan and have a L4 L5 disc bulge. Will I be ok doing these? I've lost so much fitness over the last year and desperate to get back to it.

@aashikdharmaraj 5 лет назад

Great. You do look super fit.

@fotofillholland 5 лет назад

Thank you, just tried this, it's like a reset switch has been hit.

@wardieleppan8443 5 лет назад

Thanks! I think one of the problems for cyclists, particularly for me, is weak gluteus which not only exacerbate back pain but make one less effective as a cyclist. While I've being doing exercises to wake up and strengthen mine, I can't figure out how to get them to turn on when cycling. Any ideas how to do that? (I presume they should kick in somewhere near the top of the stroke but not sure how to train them to do that.)

@richardm9688 2 года назад

That last exercise, the lunge is really very hard if you lift the back leg off of the floor a few inches, but it feels kind of good afterwards!

@Guexican 5 лет назад

Note to self, don't use bands if you have harry legs. Wear sweats or shave legs. Lol. Great workout though. Thanks Emma. 😁

@isthatujeebus 4 года назад

Yeah, it's fun finding THAT out the hard way!! :D

@Malte1878 3 года назад

Started having back issues. Now including these excercises. Thank you so much 🥰

@mjhsmith14 5 лет назад

The cobra stretch can be very damaging, please be careful! I think it varies from person to person - I used to do that stretch a lot, but ever since I stopped my back hasn't felt better.

@Scribblescrabbly 5 лет назад

I’m guilty for having a lazy bum as well. Thank you

@DerekNewtonKeswick 5 лет назад

What (brand) bands are you using and are they classed as “mini”. There’s a confusing array online and the prices vary wildly.

@antoniomenchaca319 4 года назад

Not sure if anyone from GCN is tracking this but its worth the try: Do you guys know of any case of someone being out ~1 year due to lower back pain? This is my case now, I really want (need) to get back riding, I've tried almost everything - If you have any advice, or expert references it would really help. On June last year I suffered an overuse lower back injury. I had a very intense season of road cycling and enduro mtb. I probably didn't prepare properly as I was only riding, no discipline in stretching and no gym sessions. I've been trying to get back on track, but my lower back keeps bugging me. I've been to the dr, I had a disc fissure which is supposed to be gone by now. At the moment I'm doing core specific excercises, as well as twice a day stretching sessions (Emma's workouts seem to help). Lower back still feels sore - hence my post.

@stuartdryer1352 5 лет назад

I cannot imagine Emma chasing a mammoth.

@roichir7699 5 лет назад

Up a hill the mammoth will loose.

@okantichrist 5 лет назад

Probably a wildebeest 😀

@kir_the_wild6642 5 лет назад

Yo. I have a problem - during the second exercise, when I pulling my legs something in inner side of my knees (between them) start hurting and that is little scary to countinue. What could be wrong?

@wacoporter3 4 года назад

I like the supine hip flexor stretch. Lay in your back, on your bed. Let one leg hang off the side of the bed. Let gravity do it's work. Works better if your bed is high.

@cyka4075 5 лет назад

Filipino with negative stem need to watch this

@okantichrist 5 лет назад

Cyka Bylat miraculous negative to positive transformation 👍🏻

@jedimasternig 5 лет назад

Akes me feel better watching emma bend and stretch

@mirceaandreighinea 3 года назад

5:40 - "tuck your tailbone under". that translates into a rounded low back... is that ok?

@edsfishing3965 5 лет назад

I definitely fancy Emma

@BIGBalb 5 лет назад

Mhm...mhm.. o yep and DONT forget to BREATHE ..mhm *forgets to breathe*

@jamiehay1027 5 лет назад

11th😂

@Apex820 2 года назад

I’m watching this in 2022 I remember Emma what ever happened to her?

@jhtprojects4431 Год назад

Very beneficial, immediately. THANK YOU! The only suggestion is to wear a non-black color, since you're on a black mat.

@tomgruitt6563 3 года назад

I've tried and I'm not flexible enough to do any of them :-(

@koko-lores 5 лет назад

Watch this before going to work so you have all day to forget about your lazy bum

@curtisf.r6233 3 года назад

Twerking works for me 💯👍😎 Edit: I was thinking out loud again wasn't I? fs

@samom8062 5 лет назад

Do the cobra properly, not like presented in the video.

@jeffmcilroy7081 5 лет назад

I disliked the video because Emma said she had a lazy bum... I happen to think your bum is just perfect Emma!😍just sayin.. lol

@uomorana71 5 лет назад

take off your shoes!

@josiahr1375 5 лет назад

It's bad practice to give broad suggestions to people who generally need more tailored advice based on their personal circumstances, which are almost always unique. Did I miss the disclaimer?