A Healthy Back For Spring

Whether you're trying to get into shape for biking, or you simply want to make your back stronger, here are some great back strengthening tips from SLC cycle instructor, Lya Woodraska.

'Y,' 'T,' 'W,' and 'L,' your back into shape. This will help you prevent those aches and pains in the neck and upper back region that often come with the first long rides of spring. It's also a great way to get the back stretching and moving before a weight workout.

Here is how it works:
Lie on a stability ball with the ball under your stomach.
First make a 'Y' with your arms out in front of you with your head down, like a superman position. Keep your thumbs up and head down. Let your body fold over the ball then lift back up to a level position (careful not to hyperextend your back). Do this 5 times, or more if you think you can handle it.

'T' - Palms flat now and out to your sides, again fold over the ball and lift back up, doing the same number of reps you did on the 'Y.' Keep your head looking down.

'W' - Place your arms at angles next to your head in the shape of a 'W' and do the same number of reps you did on the other two with the palms flat and head looking down. By now your back muscles should be on fire and you should be loving/hating me.

'L' - Finish with your arms close to your sides, elbows at as much of a 90 degree angle as you can create and do the same number of reps as before, again with palms flat and head looking down.

Try to do three sets, working your way up to being able to handle 15 reps of each type. It's important to work the exercises in the order I described them, to get the best benefits.

Contact Lya at lwodraska@sltrib.com