Does Rollerblading Work Out Your Back?

In addition to off-season training for winter sports enthusiasts, namely skaters and skiers, rollerblading is also a low-impact cross-training exercise that requires extensive use of your back and abdominal muscles to provide support and balance. Because of the forward-leaning position assumed in rollerblading, significant back and abdominal strength is needed. Rollerblading was created by Scott and Brennan Olson, two hockey fanatics who added rollers and a heel brake to a regular hockey skate.

  1. The Proper Position

    • For a streamlined position, rollerbladers assume a forward bent position. Requiring a strong lower back, this position is similar to that of cycling, although you only have your lower body to support your weight, and no bike seat or handlebars. This foward-leaning position requires significant strength from your abdominal and back muscles, as your core does not receive any external support.

    Dynamic Stability

    • When rollerblading, your arms and legs move from one side to the other in a steady, repetitive rhythm. As this motion propels your body forward, your core muscles — abdomen and back — are put under further stress as they must constantly adjust to ensure balance and stability. This means that your forward-leaning core must stabilize and accommodate the side-to-side movement of your legs as well as the up-down pump of your arms, all while you move forward at a medium to high speed, balanced on two sets of wheels.

    Building Core Strength: Basic Plank

    • Because rollerblading requires a strong core for proper aerodynamic posture and for full-body stability, exercises that work out your abdomen and your back are essential to reduce the risk of injury. Basic planks will build full core strength. For a basic plank, start with your feet hip-width apart and your hands underneath your shoulders as you lie face down on the floor. Pushing up with your arms as if you were going to do a pushup, fully extend your arms, keeping your torso straight and your toes on the ground, so that your body forms a straight line from head to toe. Hold for 30 to 90 seconds and return to resting position for 10 to 15 seconds before repeating.

    Building Core Strength: Side Plank

    • Like with the basic plank, side planks also build full core strength, but they also target your oblique muscles in particular. For side planks, lie on the floor on your left side, with your left leg on top of your right leg, both legs fully extended and your left arm bent so your left hand is palm down beneath your shoulder. Pushing up with your left arm, extend your arm fully while keeping your torso straight, making a straight line from head to toe. You may stretch the right arm toward the ceiling in line with your left arm or keep it resting on the right leg. Hold for 20 to 90 seconds, then rest for 10 to 15 seconds and repeat. Switch sides.

    Stretching Your Back

    • Because your back muscles undergo such strain in rollerblading — even more so if you suffer a fall or a hard stop — regularly releasing the tension from your core is as important as building strength in that area. A standing twist can be done almost anywhere and will build core strength while releasing tension in your lower back. Standing with your feet a little more than hip-width apart, raise your arms up by your sides with bent elbows, so that your hands are directly in front of your chest. Keeping your hips facing forward, twist your upper body so that you are facing left. Hold for five counts before twisting to the right, holding for five counts. Repeat 10 times for one to three sets. To increase the difficulty, you can hold a dumbbell or medicine ball in front of your chest with extended arms.