Posture and Core Stability for Cyclists with Dr. Will Gonzaba

1. NEUTRAL POSITION

A neutral position is when your ribs are centred over your pelvis. We want to avoid tilting our ribs and/or our pelvis forwards or backwards.

2. THE TWO HAND TEST

Place one hand on your sternum with your fingers extended and your hand flat. Place your other hand on your pelvis in the same way. The orientation of your hands will show you what to change to obtain a neutral position.

1. SET THE PELVIS

Start with the feet to set your pelvis. Stand with your approximately hip width apart. Your feet will be directly below your hip joints. "Screw" your feet into the floor by pressing your feet into the floor and applying pressure with your feet outwards (toes are still facing forward). This will set your pelvis in the ideal position.

2. SET THE RIBS

Take a deep breath in and let your lungs expand. With you hand on your sternum (as above in the Two Hand Test) exhale until your hand is level. As you exhale contract your abs. This will centre your ribs over your centred pelvis using your abs and glutes. It is normal to feel awkward when you first do this - that feeling will go away with practice.

3. CENTRE THE SHOULDERS

Extend your arms in front of your with your thumbs pointing up and your hands together. Spread your arms apart so that they are perpendicular to your body in a T position (avoid pressing your ribs forward). Drop your arms and place your hands beside your hips. Think about setting your shoulder blades down and back, and spreading your colour bones apart (avoid tilting backwards at the ribs). 

THE RESULT

After completing these three steps... your ribs will be centred over your pelvis and your shoulder blades will be positioned over the back of your rib cage (it is normal for this to feel awkward at first). This braced position is where to start all of your motions.

1. BIRD DOG EXERCISE

Start on your hands and knees with your hands below your shoulders, your knees below your hips, and your back flat. Draw your navel in to engage your core. Extend one arm forward and the opposite leg backwards. Do 30 reps (extending your first arm and then your second arm counts as 1 rep). 

2. DYING BUG EXERCISE

Lay on your back and draw your navel in to engage your corer. Extended both arms up (hands above each shoulder) and raise both your knees above your hips (knees bent 90º so that your shins are parallel with the floor). Extend one arm backwards to the floor and your other arm forwards to the floor, at the same time extend one leg to the floor (the opposite leg to your arm that goes backward). Do 30 reps (extending your first leg and then your second leg counts as 1 rep).

3. BRIDGES EXERCISE

Lay on your back and draw your navel in to engage your core. Drive with your heels and lift your hips up. If you're able, keep your arms extended above your chest. Alternatively, you can place your hands on the floor beside your hips. Do 30 reps.

4. PLANK EXERCISE

Start on your hands and knees and drop down so that your back is flat and you are supporting your wight with your forearms and toes. Maintain a straight line with your back and legs. Avoid arching your back or dropping your hips. Think about engaging with your glutes, lower back, and abs. Hold for 30-seconds.