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Rebuild and Restore: Part two - The Shoulders and Posture

Mar 29, 2016
by TrainTo Ride  
I hope you’ve used the video information in Part one of the “Rebuild/Restore” series and it’s begun to pay off in the form of increased lower body joint mobility, increased muscle flexibility, an improved ability to recover from riding or training sessions, and just an overall discovery of improved vitality.

In part two of the “Rebuild/ Restore” video series (click here to watch part one) we address the posture and shoulder issues that many of us struggle with videos #4 and 5, and finish up with video #6- an eight exercise stability workout designed to compliment all of the mobility and flexibility work done in videos one through five.

First, let’s explore three reasons why poor posture and shoulder issues are important to address so you understand how they affect your riding performance:

1. Awareness: Being aware of your poor posture and taking that awareness to a place where you desire to change it, is a victory. It’s the consistency of this thought process that will lead to change, so I encourage you to continually work on correcting your posture by simply making sure your pelvis is under your ribcage, your ribcage is lifted slightly upward and your head is gently pushed a bit backward. Do this standing and sitting.

2. Seated workplace: I’m sure many of you have heard me speak of this, but it’s becoming a new popular phrase, “sitting is the new smoking.” In a recent study, they claim that for every hour you sit, you potentially lose 2+ hours of your life! What? My recommendation is to try your best to get a stand-up workstation and transition into standing at work… it’s the future of workplace ergonomics, and it will dramatically change how your body feels and performs on and off the bike!

3. Ribcage and your melon: Where your ribcage goes, your noggin follows. Try this; either sit up or stand up, then drop your ribcage. Notice what happened to your head? It went really far forward. Now lift your ribcage nice and high like I mentioned in #1. What happened to your head then? It should’ve gone directly over your ribcage. This is the optimal position for your head. This neutral anatomic head position allows for 100% blood flow to your brain as well as normal nervous system function. In fact, for every inch of forward head carriage you have, research shows you lose up to 8% blood flow to your brain! Not sure about you, but I need all the oxygen I can get to my gray matter!

Remember, with restrictions in your posture, they will show up as issues on the bike. Typical shoulder issues related to poor posture are:
***Rounded shoulders. Negatively affects your ability to breathe well because with poor posture your rib cage is ‘depressed,’ which directly affects the ability of the diaphragm and lungs to expand and contract.

***Injury. Many sports-related injuries are related to poor movement ability, especially repetitive strains and sprains.

***Neck fatigue. Mountain bikers in riding position, have an extended head with forward head carriage (FHC) while riding. Did you know that for every inch of forward head carriage, you increase the weight of the head by approximately 10 pounds on the head and neck muscles. A high percentage of you have at least three inches of FHC, which means you have up to 30 extra pounds of stress on your neck muscles! Now, multiply that by the weight of the helmet and you end up with tight, stiff muscles, decreased blood flow to the head and the opportunity for repetitive stress neck injuries! Sheesh!

***Repetitive arm pump or elbow or wrist tendonitis (osis). Just like forward head carriage can decrease blood flow to the brain, poor posture will decrease blood and nerve flow to the arm which can lead to arm pump and things like hand numbness. Not good when downhilling!

Now that you have a baseline of understanding as to the effects of posture and shoulder position, go ahead and watch how to take care of the muscle issues of the rib cage/ thorax and then try video #6, the stability workout.

1. Watch, and do, videos one through five. Do these videos 4-5 times per week before you ride or train
2. Do video #6 every other day. Follow the recommendations.

In no time, your body will start to “come alive” with better movement on and off your bike!

Video #4- Address your rounded shoulders and poor posture
Views: 3,529    Faves: 75    Comments: 0

Video #5- Better shoulders = better riding position
Views: 2,525    Faves: 72    Comments: 1

Video #6- Eight exercise stability workout to help with overall stability
Views: 2,596    Faves: 94    Comments: 1

Get to work, and holler with any questions at www.enduromtbtraining.com / @enduromtbtrainer

Author Info:
traintoride avatar

Member since Oct 11, 2013
32 articles
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  • 48 4
 If I stand while I smoke, do they cancel out?
  • 7 43
flag meesterover (Mar 29, 2016 at 15:31) (Below Threshold)
 If stupidity was against the law, you would be in jail.
  • 56 0
 I bet you're a riot at parties
  • 6 0
 Hahaha..pass me another cheese nibble pippin.you sure,you've had two already. Smile
  • 2 0
 Every job I've sat down on they fired me.
  • 38 0
 Acute pain = frantic stability exercises everyday
Pain goes away = back to not giving a shit

Rings a bell anyone?
  • 1 0
 Lol so true
  • 35 0
 *stands up from desk, takes walk*
  • 14 0
 I have to do maintenance on my bike AND my body?! This is B.S.
  • 5 0
 Its much easier maintaining the bikes.
  • 4 0
 I have an adjustable sitting/standing desk at work that I can higher/lower as my mood takes me. Usually I have it in the standing position - yes it helps posture and recovery, but god you have tired feet at the end of a 10+ hour day... and then have to ride home! Worst of all though is the swollen ankles if you don't move enough!

Many an evening after having used the standing desk all day I'll have to undo the laces on my 5.10's to get them on my feet! I now address this by walking a lot, stretching and wearing sandals. Birkenstocks, the shame. And you can't wear those with relatively smart clothes, so I've gone from work casual->casual->very casual->shorts and t-shirt. It's a vicious circle I tell you!

/runs for cover
  • 2 0
 I am looking at getting a sitting/standing desk. Which one did you get? Are you happy with it?
  • 1 0
 Try wearing compression socks. I have to be on my feet all day at work, and they've really helped me with the same tired feet/calves.
  • 2 1
 @srh2 The Ikea motorized one is actually a pretty good buy for the money. I got their base and put my own top on it.
  • 2 0
 I work on cars for a living. I stand for like 9 hours a day. I found the first year was hard but my body eventually got use to it. Orthotic insoles and fresh shoes help a lot. My lower back and knees start to ache when my insoles or shoes are worn to the point of needing replacement
  • 1 0
 I work in kitchens over 2 jobs. Usually pull 4 12+ hour days a week and 2 other 7 hours. Your body just sort of gets used to it after a while.
  • 2 0
 @Marc2211 Sounds like you need a treadmill desk
  • 2 0
 @Marc2211 do you stand on a fatigue mat? I work from home with a standup desk and the only time I sit is if I crash biking and am too banged up to stand. I stand on a fatigue mat with no shoes and don't have any issues with my ankles. Feet/legs get a bit tired but I feel 100x worse if I'm sitting all day, so it's a fair trade-off. I am also tall and lanky so it probably helps that I don't have to support much weight.

@srh2 I've got the geekdesk v3 (large frame) with an IKEA glass top and haven't had any complaints. $550 USD for the frame and I think the top was around 100 or less...not too crazy. The quality is great and it's motorized so you can sit/stand as much as you want.
  • 3 0
 From now on ill try driving my artic whilst standing up to help ease my bad back,and will also be able to save time in my hectic day by peeing out the window,bonus!!!
  • 1 0
 @enduromtbtrainer in the previous videos and in video 4 above with the lacrosse ball, you refer to the 'nuggets of joy' or tight spots in the muscle. How do I identify those? Are they hard spots or soft spots or extra painful spots? What should I look out for when rolling the muscle?

Thanks for the vids!
  • 1 0
 Yes @Jagertom - they will be spots that actually may hurt. You'll know when you get one! Definitely only roll the sore areas you find and not the non-sore areas.
  • 4 0
 Awesome tips, definitely need to work on my posture!
  • 1 0
 When you do, you'll see a big difference in how your body can move!
  • 3 0
 Way ahead of them on the standing workstation. imgur.com/rdbmXab
  • 2 0
 Nice set up.
  • 1 0
 Thanks for your feedback everyone... some of you asked what I've done for a stand up desk. Here's my Ikea stand up desk hack- enduromtbtraining.com/blog/stand-up-ikea-desk-hack .. enjoy!
  • 3 0
 Sir Tidwell, you are the man. This is exactly what I am suffering from and it's BRUTAL. Thanks for the help!
  • 2 0
 Happy to help @Brauck - thank you!
  • 3 0
 That whole sitting is smoking thing? It's bullshit.
  • 1 0
 I'm sort of miffed by the statement too and am waiting for more research and the book to come out about it... but even a little smoking is dangerous Smile
Regardless, from my experience (and many clients who've made the switch), since I've been standing the last 2 months, my breathing is better, my knees don't pop and hurt any more, my lower back is less tight, I feel less lethargic and I believe it is helping my overall movement capabilities too. Thanks for the link though, I'll keep it in my files!
  • 2 0
 that's awesome! thanks for the tips! i'm going to try them when I get home.
  • 1 0
 Your welcome, send a note and LMK how it helps you!
  • 2 0
 Screw it. I'm mounting my bike to a wind trainer in front of my desk ,for the rest of my office life. Riding, at work.
  • 1 0
 Thanks for the free physical therapy sessions- normally I pay a lot of money for this info! Now I just need some discipline to do it.
  • 1 0
 Get after it Alex!
  • 1 0
 @enduromtbtrainer Dee, have you read Dr. Kelly Starrett's book, Becoming a Supple Leopard? You both seem to drop some knowledge on mobility, keep the vids coming!
  • 1 0
 I have! In fact, he's the one coming out with the book in April that I referred to - "Deskbound: Sitting is the New Smoking" - check out the quick highlight video- youtu.be/ZzjafkEVDJQ
  • 1 0
 @enduromtbtrainer How should I integrate these 6 videos/ routines into the the 10 month plan? I'm currently on week 3 of the rebuild/restore phase.
  • 1 0
 You should be good! Do watch the vids though and use the techniques when needed. Think of it as increasing the size of your toolbox to help you perform better! Thanks man!
  • 2 0
 good stuff. standing workplace except mondays. cuz hangovers
  • 3 0
 I like sitting.
  • 1 0
 More articles like this. Thank you Dee and PB!
  • 1 0
 Your welcome!
  • 1 0
 superb article! Big Grin
  • 1 0
 This guys hilarious

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