Ride Strong

by Jo McRae

  Mobilizations for the thoracic spine (upper back)

  The lower back is a known problem area for many cyclists, but the upper back, or thoracic spine, deserves just as much if not more attention. Spending hours hunched over the handlebars and often crouched over a desk too can lead to stiffness in the upper back and significant issues around your neck and shoulders. The stiffer your upper back, the more likely you are to develop a sore neck.

  While the lower back needs some attention, first mobilizing the thoracic spine in rotation and then extension can help maximize the benefits of the stretches and mobilizations for the lower back that follow. Completing the stretches and mobilizations in the order in which they appear in this essential stretches section will give you the greatest benefits.

  Designed in particular for rotation, the thoracic vertebrae can get ‘stuck’ when you spend a lot of time flexed forward, and this can restrict twisting and backwards bending. Contrary to what seems logical, this also limits how well you bend forwards, thereby having a direct impact on your cycling position and your ability to achieve a ‘flat back’.

  In actual fact, the ‘flat back’ that is so sought after by cyclists requires a nice smooth curve (rather than being literally flat), such that the stress of the position is shared across all the vertebrae, rather than shifting up or down to the junctions at the neck or lower back.

  Often, where the thoracic spine is stiff and rigid, the cervical spine begins to suffer. A stiff upper thoracic spine can cause neck pain because where some joints become stiff those above often become hypermobile or loose.

  If postural changes at the upper thoracic spine and neck junction are not addressed, over time bony changes can begin to occur as the body attempts to provide more stability. These ‘arthritic’ changes are irreversible and for cyclists can lead to poor mobility at the neck in the cycling position and lasting pain issues that become difficult to work around.

  Where thicker 6-inch diameter foam rollers are useful for massaging muscle and tissue, a 4-inch diameter foam roller is best for mobilizing the spine because when you lie across it horizontally, the apex of the curve is better suited for separating the vertebrae.

  Foam rollers have in recent years become widely available in gyms and rehab settings for ‘self-massage’. In practice, different widths of rollers and other myofascial release tools are good for different muscles or areas. Most gyms provide thick 6-inch diameter rollers, most useful for rolling and releasing large muscle areas like the thighs, hips and large latissimus dorsi muscles of the back. Tennis balls and other balls of various sizes are useful for getting to more specific tight spots, like deep into the buttock or into the calves. Their sharper apex can also help identify ‘trigger points’ or ‘knots’ in the muscle that need focused work. A firm 4-inch diameter foam roller is ideal for working across the upper back to encourage and maintain mobility of the vertebrae. A 6-inch diameter roller is not because it’s broad enough to cross several joints of the spine and will therefore be relatively ineffective at mobilizing each one in turn.

  Longitudinal foam roller mobilization (and pec stretch)

  This first ‘longitudinal foam roller mobilization’ can be done lying lengthways along a 4-inch or 6-inch diameter roller. The 6-inch diameter rollers are more widely available in gyms. However, the 4-inch foam roller is needed for the ‘horizontal foam roller mobilization’ that follows.

  Preparation

  Lie lengthways along the roller with your knees bent and your feet hip-width apart. Make sure that your hips are on one end and your head is on the other. Focus on breathing deeply into your abdomen so that it rises up on the in breath. If you struggle with this, place one hand on your abdomen and the other on your chest. As you breathe in deeply, your abdomen should fill with air first. Only then with the final part of a full deep breath should your chest rise up.

  The importance of breathing correctly

  This deep diaphragmatic breathing is really important in establishing normal breathing patterns and in maximizing gains from all the stretches that will follow in this section. For many people who are stressed out on a daily basis, an ‘inverted’ breathing pattern can develop where the chest rises first together with the shoulders coming up around the ears. This is not normal relaxed breathing, and can contribute to neck tension and headaches by way of overworking the accessory respiratory muscles around the neck.

  If you find the breathing pattern described difficult, don’t worry. If you take time out daily to practise, it will gradually become easier and the benefits to your body as a whole will be enormous.

  Introductory pec/shoulder stretch

  Once you are breathing correctly, relax your arms out to the sides at roughly 90 degrees to your body as shown above left. This preparatory position, together with the deep breathing, helps to open up the ribs and stretch the larger chest muscles too. If you arc your arms upwards (shown below left) you may find a more intense stretch position still.

  Bend your elbow to 90 degrees (shown opposite top) and you will be able to stretch the smaller of the pec muscles at the front of the shoulder and the internal rotators of the shoulder too. If the muscles of the rotator cuff of the shoulder are tight, you will find that your forearm sticks up in the air slightly and will not fall naturally to the floor. Just allow the weight of your arm to develop the stretch, working into any areas of tightness, and over time you will find that your arm naturally drops a little lower.

  At the front of the shoulder is a group of nerves collectively called the ‘brachial plexus’. They originate from the neck and run underneath the collarbone and then down your arm. If you have a rounded upper back and tight chest and neck, you may feel some tingling in your fingers and along your arms in this position as these nerves are being stretched. If this becomes too painful, move your arms a little lower. A moderate stretch to the nerve may lead to this tingling sensation but should not cause any real problems.

  Movement – Longitudinal rotational mobilization

  To mobilize your spine in rotation, place your arms across your chest and, working in time with your breathing, turn your shoulders and head one way, and drop your knees the other as you breathe out.

  Relax as long as you can at the end of the out breath before returning to the centre position as you breathe in, and then twisting in the opposite direction on the next out breath. Ensure that the roller supports your head as you twist your body to avoid any neck discomfort or tension.

  Initially this rotation on the roller can seem a little unsteady, and you may find that you fall off or wobble a lot, and that you struggle to coordinate the movement and the breathing together. With practice, as you learn to counterbalance the upper and lower body movements you will gradually be able to integrate the breathing pattern more effectively into the movement. Resting your elbows on the floor when you begin to learn the twist can help if you are finding it really difficult. Dropping into the twist on the out breath really helps to maximize the impact of the exercise, so persist with the practice, first learning the breathing and twisting separately before trying to bring them together at the same time.

  When and how much?

  Pre-exercise: Perform 12–16 alternating rotations slowly. This should take you approximately 2 minutes.

  Post-exercise: Spend 2–5 minutes in the various pec stretching positions, focused on finding tight spots and letting go of them progressively with every out breath. Then spend 2–5 minutes on the longitudinal rotations, breathing for 12–20 alternating rotations, or until you feel relaxed and more mobile through your spine and upper back.

  This exercise can be quite relaxing and can be performed daily if you feel better for doing it and know you are stiff in your upper back. Including it regularly at weekends after your longest rides can prevent problems developing from the postural strain of being on a bike for hours at a time.

  Horizontal foam roller mobilization

  Preparation

  This next foam roller exercise is more
vigorous than the last and requires a minimum level of rib and spine mobility to be safe and effective. To test that you are ready for this exercise, run a tape measure around your chest (as you would a heart rate monitor) and exhale completely to draw the tape tight. Then take a deep breath in, and measure whether you are able to expand your chest by 2 inches (about 4–5cm). If you find you are not easily able to expand your ribs in this way, keep working on the previous longitudinal exercises and intermittently retest your rib expansion to see if it has improved (Magee, 2008).

  Movement

  Lie on the roller with it across the top of your upper back, but not on your neck. Support your head with your hands interlocked behind your neck creating a kind of neck ‘brace’.

  Keep your knees bent with your feet flat on the floor to prevent too much strain on your lower back. Take two or three deep diaphragmatic breaths in this position, focusing on ‘letting go’ onto the foam roller as you breathe out. The more relaxed you can be, the more effective the mobilization.

  Push with your legs, lifting your hips off the ground as you move over the roller, until the roller is positioned slightly lower down your back.

  Drop your hips, relax as much as you can and take several deep breaths. Move slowly, inch by inch and avoid making big movements along the roller. Your goal is to ensure you have mobilized all the joints along the thoracic spine.

  Repeat this movement all the way down your upper back until the roller is opposite your lowest ribs (but not on your lower back). When you have worked down the spine in this way, roll off sideways (rather than sitting straight up). If you are stiff in this area, this mobilization can be quite uncomfortable to start with. Any time it becomes too uncomfortable, roll off sideways. By doing what little you can as often as possible, it will begin to get easier.

  Once you are comfortable working top to bottom with this exercise, you can work in the opposite direction, pulling your body over the roller as you lift your hips, working from opposite your lower ribs up towards your neck. Moving in this direction has the benefit of gently ‘tractioning’ your spine every time you move and pull, and can be a good addition once you have mastered the basics.

  Performing the longitudinal and horizontal foam roller mobilizations together will give you the biggest benefit, since the breathing and rotation of the first exercise is an effective preparation for the extension of the second.

  When and how much?

  Pre-exercise: Work from top to bottom, taking two to three deep breaths on each of six to eight spots as you work from the upper back towards your waist. This should take you approximately 2–3 minutes.

  Post-exercise: Work top to bottom and then bottom to top, first lifting your hips and pushing yourself over the roller, before lifting and pulling to gently traction the spine as described above, moving in the opposite direction. If you find certain spots that feel particularly resistant or uncomfortable, try to spend longer on them to target the mobilization to where you need it the most. Spend 4–6 minutes lying across the roller in this way.

  This mobilization can be performed anytime but is most useful after a long ride where you have spent many hours bent over the bike, as well as in combination with the previous longitudinal foam roller mobilization. The harder you find this exercise, the more you need it, and a ‘little and often’ approach will help you make progress.

  Mobilizations for the lumbar spine (lower back)

  The lower back is often a problem area for cyclists because of the impact that a seated forwards bend has on the joints and structures of the lumbar spine. Cyclists often develop a ‘flat back’ posture from this prolonged flexion coupled with the pull of tight hamstrings attaching at the sitting bones of the pelvis.

  You will get the most benefit from these lower back stretches by mobilizing the thoracic spine in rotation and extension first, but if you have good thoracic movement or are short on time and your lower back is a priority, you can start here.

  Mobilizing the joints and structures of the lower back before stretching the muscles that surround it will help to maximize the benefits of the stretches. However, because of the forward bend on the bike and the shortening action of the hamstrings, it is wise to look closely at the hamstring stretches in this section too if you have any history of lower back problems.

  The chances are that if you have lower back pain you will also have short and tight hamstrings. Combining the back mobilizations here with the hamstring stretches later on will give you the best chance of having a significant impact, as well as achieving an optimal position for power and performance.

  In some cases, your ‘bike fit’ (the way you have set up your bike) can contribute to lower back problems. Ensuring that your weight is poised and balanced between your saddle, the handlebars and the pedals should create a gentle ‘tractioning’ effect on the lumbar spine. It is a common misconception that a ‘higher’ front end (with little or no ‘drop’ or reach to the handlebars) protects a vulnerable back, when in fact it often provokes it by increasing lumbar compression.

  If the stretches and mobilizations in this section fail to have an impact on your lower back, you should consider taking a closer look at your bike fit. A detailed discussion of the biomechanics of bike fit is outside the scope of this book but is highly relevant when it comes to minimizing postural stress on the spine, as well as maximizing effective range of motion of the muscles involved in the cycling action.

  In my opinion a good bike fit will look at the body and the bike together, and make recommendations as to how to adjust both. I have been involved in a bike-fitting service for several years now and have found that many clients who come for a fit also need exercises to improve the biomechanics of their body to adapt or improve their cycling position. A body assessment as part of a bike fit should come in two parts – the elements of the body that don’t change (such as limb length, proportions and height), and those elements that can change (such as flexibility, mobility and core control). Recommendations as to how to improve both will have the biggest positive impact. Some riders who come for a bike fit expect changes in the bike set-up alone to completely resolve long-standing issues that have developed in their body. While a good bike fit certainly helps, if you have muscle imbalances that have developed over many years you will need to address these with appropriate exercise in order to achieve an optimal cycling position.

  The McKenzie press-up

  The McKenzie press-up is a simple exercise designed to mobilize the lower back gently into extension while at the same time encouraging the lumbar discs to centralize. With the progressive lumbar flattening that is common in cyclists, there can also be a loss of movement in extension (backwards bending), together with a gradual migration of the lumbar discs in a posterior (backwards) direction.

  The goal throughout this exercise is to remain ‘passive’ through the lower back, avoiding any contraction of the muscles of the lower back and glutes. It should not be confused with similar Pilates- and yoga-style exercises where the mid-back muscles are actively engaged to lift the body off the ground, with some assistance from the arms and upper body.

  Preparation

  Lie flat on your front with your hands level with your shoulders (but a little wider) and your feet hip-width apart, relaxed and turned in. Place your hands wide enough that you are able to get enough push with your arms and chest to allow your body to be relaxed throughout the process.

  Movement

  Take a full, deep breath in, and as you breathe out push away from the the floor, making sure you keep your hips, back and buttocks relaxed and ‘heavy’. Move slowly, and stop as soon as you feel any tension in your hips/buttocks, or as soon as you feel your hips lifting up off the floor.

  As you lower your body back to the start position, breathe in deeply. You should try to move in time with your breathing, breathing out as you push yourself away from the floor and breathing in as you lower your body back to the floor. Work into the movement progressively so that you are not f
orcing it, but gradually teasing the mobilization out of your spine.

  If you are fairly flexible, you may find that you can almost straighten your arms without any tension creeping into your hips, and without too much difficulty.

  If you can easily straighten your arms but experience pain in the lower back with this movement, you should leave the exercise out. It may be that you have a tendency towards hypermobility and too much stretching and mobility work will provoke problems. For others, even though you have quite good range of movement, using this exercise intermittently may be therapeutic and feel beneficial. Nichola (left) shows how this exercise will look with good range of movement in the lower back.

  When and how much?

  Pre-exercise: Perform 8–10 repetitions, or enough to feel more mobile in your lower back. This should take 1–2 minutes. Move slowly in time with your breathing, progressively working your way into the movement and ensuring that your hips remain relaxed. For cyclists whose arms are weaker than their back is stiff, it is perfectly acceptable to break the repetitions into sets of five to give your arms a brief rest.

  If you have known lower back problems, you may find that including this exercise first thing in the morning when you are stiffest helps. Move slowly and feel your way into the exercise.

  Post-exercise: Perform 8–10 repetitions, or until you feel more mobile in your lower back. After long days in the saddle several sets with a brief rest may be optimal.