Bird Dogs strengthen the core—the abs, obliques and lower back, and are one of the most effective poses for alleviating lower back pain.
Core strengtheners are poses that target the abs, obliques and lower back. They are crucial for mountain bikers to maintain a stable position on the bike and to reduce lower back pain. You will find a number of 15-minute core strengthening sequences in the Strength Series and a Core Stability Sequence here.
Boat pose is a core strengthener that targets the abs, obliques, lower back, hip flexors, adductors, quads, upper back and neck.
Crow pose is an advanced arm balance that strengthens pretty much the entire body. It also challenges your balance and body control.
Fish pose is an advanced backbend that opens up the chest, increases spinal mobility, strengthens the abs, and alleviates pain in the thoracic.
Locust is key for mountain bikers to activate and strengthen the posterior chain—to alleviate low back pain and pain in between the shoulder blades.
Plank pose strengthens the abs, obliques and lower back and is a key pose for alleviating lower back pain and stabilising your posture on the bike.
Side Plank strengthens the wrists, shoulders, glutes, abs and obliques and can help to alleviate lower back and shoulder pain.
Upward Facing Plank is a great counterpose for mountain bikers to open up the chest and strengthen the muscles that support the shoulder blades.