We can have the best components, the smoothest wheels and shock absorbers with the perfect tuning; but if the frame flexes too much, our efforts are nullified. With the back or rather the Core, it works the same way. Powerful legs and hundreds of Watts are useless without a well-structured back and pelvis. For this reason the exercises dedicated to this part of the body are very important.
You don't live on abs alone
This is the first concept to keep in mind; very often there is the belief that only the abdominals are important to protect our back, and therefore down crunches. Interpreting the work of protection in this way would be wrong; in fact, the well-being of the spinal column passes through a delicate balance of muscular tensions which, in addition to the rectus abdominis, also affect the muscles of the legs and the entire pelvis.
So to better structure our core it is necessary to provide a series of well-articulated works, a mix of mobility and strengthening exercises that take into account both the most powerful and the deepest muscles, which have different needs.
1st pillar, mobility
This is certainly the first aspect to consider, having good joint mobility is the initial prerequisite to better manage our back. So a work plan must start with exercises that stimulate this characteristic. As already mentioned, it will be necessary to examine all the structures. Then you have to insert exercises of anteroretroversion of the pelvis, stretches of the psoas, hamstrings and posterior chain as a whole, as well as exercises for the piriformis and shoulders.
2nd pillar, or stretching
Here the discussion becomes a bit complicated, because exercises set with the stretching technique can be useful, but personally I think that slow dynamic mobilizations are also useful. So you can imagine dividing the exercises into two distinct sections, using the dynamic ones as a warm-up in the gymnastics sessions and stretching as a workout in itself.
3rd pillar, the strengthening
It is the third pillar on which to plan our work. It is necessary to know how to dose exercises with high loads, which stimulate large muscle groups such as the trapezius, buttocks, back and abdominals; to be combined with others that have a low-intensity and long-lasting development, essential for stimulating the deep postural muscles, those that essentially allow us to maintain a correct upright position. An important combination, because if it is true that it is thanks to the large groups that we can stabilize the pelvis and protect the back during the pedaling and intense driving phases, it is equally so that without a deep muscular bodice our spine will hardly know how to maintain a correct position.
