My lower back is shit.

[Free Range Lobster]

Between jibbing, shoveling, and drinking in the past 24 hours.
My lower back is a squishy peice of shit.

Tylenol helps, any exercises to strengthen anyone can reccomend?
I assume that Yoga could help out too?

Yes yes, I know to use the knees (I do) but it still happens.

[Vinman]

Likwid,

You need a general core strength and flexability program.

flexibility:
hamstrings: probably most important
glutes
hipflexors
runner's pose

excercises: remember to squeeze abs and low back muscles at all time during all exercises

all exercise: begin with 10-15 reps and slowly increase reps

bridge http://www.skiingmag.com/skiing/be_strong/article/0,12910,560904,00.html
(instead of having your foot on the ball, just start with both feet on the floor)

bridge with thigh lift (same as above but lift foot off the floor for 1 sec)

bridge with leg extension
same as above except you extend the knee so the leg is strait, hold 1 sec

mini crunch with exhale

plank
http://www.skiingmag.com/skiing/be_strong/article/0,12910,560900,00.html

side plank
lying on side.
forearm resting on ground
raise hips
stiff as a board from foot to shoulders
hold 5 sec

prone plank
same as above but on your stomach. forearms resting on floor, elbows under shoulders.
trying to be stiff as a board from feet to shoulders
hold 10-20 sec

seated and semi recline med ball twist
sit on floor
knees bent
feet flat on floor
hold ball out in from with strait arms
twist from side to side
check out this article on skiing mag web site


sorry I did not get into too much detail with the stretches and hopefully you can understand some of my directions on the exercises. Check out the siing mag fitness link. Some good stuff in there. I also have other link I can send you from work to morrow, but I don't have them on my home comp.

[Free Range Lobster]

Thanks Vin, exactly what I needed. :D

[Tyrone Shoelaces]

pilates. pilates. pilates. pilates.

[Arty50]

pilates. pilates. pilates. pilates.

After talking to Mrs. Shoe, I'm definitely going. The class times suck, but a little sacrifice is good if it helps the skiing. Need to get rid of this full size spare...

[The Reverend Floater]

Crunches, sit ups, leg lifts, etc. I used to have minor back issues but since I started doing core exercises, I've been perfectly healthy.

[irul&ublo]

In addition to all those above, if you go to a gym, try back extensions on a roman chair, w/o any weight done very slowly, with a pause at the full extension. You can geta very good stretch of the hammys in the full down position if you have the pads low enough on your thighs.

(As an aside, I've always wondered what use you could make of a roman chair with a willing and eager woman)

Another good exercise for the back and hammys is the "good morning". take a very light weight bar or a pole and put it in a squat position. Slowly bend at the waist, forward, until your upper body is roughly parallel to the floor. Keep your head up. Slowly return.

For home there is the "superman". lay on your stomach arms forward. Lift both legs and arms like your clark kent hurrying to lois' apartment for a knob...hold 5-10 seconds. You can also do w/ opposite leg/arm only.

[Foggy_Goggles]

Hey Vins - what are the good exercised for the hip flexors. I do a bunch of core exercises and use the multi-hip machine at the gym but when I'm touring my hips are the first think to get tierd. Boot backs are especially brutal. Oh..I stretch a bunch too.

[Vinman]

Multi hip is good, maybe try nordi track for a bit more specific movement, or maybe ankle weights. Does the cable corssover hane a foot attachment? If so thry that to mimic skinning.

Also make sure to keep the weight low and reps high. you should be going for endurance not pure strength. ie. reps should be 15+ with low weight.

Hope it helps