Exercise class: Exercise ball bridge

Published on Friday 3 July 2009 13:29

SIT ON a 65cm fitness ball, walk your feet forward and lay back so your shoulders and head are in contact with the ball. Place your legs hip-width apart and bent at a 90-degree angle. To begin, straighten one leg out and hold the balance for ten seconds. Repeat with the other leg and complete up to six holds on each side before resting.

Q I am a 58-year-old triathlete/cyclist who spent a long time out of action last year with a damaged back – soft tissue apparently, but it took a frustratingly long time to clear up. I'm now back on my bike and have developed a series of exercises to stretch and strengthen my back but am wondering when the best time would be to do them. I have done them after a cycle, but it was doing something like this that caused my back to spasm last year. So is it better to separate exercises and cycling, or to go end-on?

A After going out on your bike rides you should do a 15 to 20-minute walk followed by some stretching. This will let your back straighten out after being bent over on the bike for a period. In my experience back muscles respond better to passive movement of a significant period of time like 20 minutes. This will allow the muscle to become relaxed and more flaccid. After walking, complete gentle stretches for your ham-strings, glutes, lower back, chest, abdominals and hip flexors.

Keep your main back routine separate from your triathlon training. This will stop you from rushing through it and you will have more energy and strength and focus for the exercises.

David Calder is a fitness expert and personal trainer (www.bodytension. co.uk, 07775 811 197). Please e-mail any fitness questions to [e-mail] and www.david-calder.co.uk