Motorcycle riding is one of the most common passions today. There is certainly an incomparable thrill of riding this fast machine.
Motorcyclists are part of an unspoken community which produces a unique connection among them. Being a rider you are probably aware of the pointed finger or the wave of the hand to acknowledge a fellow motorcyclist passing by. This feeling of oneness sets them apart from the rest of the world.
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Riding them is fun but also needs a great deal of physical fitness. Just like a coin has two faces, motorcycle riding also has its pros and cons. One of the basic problems that riders face is fatigue and motorcycling pain. Due to prolonged rides, riders tend to face health hazards and physical damage. Sometimes this may also lead to a severe accident due to lack of awareness of long rides.
Fortunately, there are a few exercises that you can perform at home to improve your motorcycle riding.
1. Lunges
They help in improving balance, emphasizing a stable core. They target on our hamstrings, glutes, and quads. Lunges strengthen them which are essential in maintaining a steady position on the bike, especially mid-corner and while on the brakes.
All you have to do is stand with feet together and arms at your sides. Step ahead with one leg while lowering the other knee until it just touches the ground. The front one should form a 90-degree angle.
Do 3-5 sets of lunges of 15-20 reps, alternate each leg.
2. Neck Exercises
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If you feel weakness in your neck and upper back muscles, it indicates slumping of the head forward which increases stress on the cervical spine which causes neck pain. Strengthening these muscles can help improve posture as cycling forces you to bend forward.
Neck exercises help you maintain a neutral position of your head. One exercise you can practice is neck rotation. Another exercise you can practice is the Back Burn.
You need to stand with the back against a large flat wall and the feet about 4 inches out from the bottom of the wall. Flatten your back against the wall and place your hand on the wall about shoulder height. Slowly lift arms above head keeping arms, hands, and head touching the wall and back down.
Repeat this 10 times.
3. Squats
The lowly air squat is a perfect exercise to increase your range of motion, train correct form, and increase your muscles’ resistance to exhaustion.
They are a companion to lunges and will put your legs closer to the position you have on a sports bike. Stand with feet slightly wider than your hips and toes pointed slightly out. Move your hips back slightly and bend your knees to allow your hips to track downward. While maintaining a neutral spine, lower yourself until they are below the level of your knees, keeping the majority of your weight on your heels. The heels should not leave the ground and the knees shouldn't go forward of your toes. Once you reach the bottom, stand up through your heels.
Do 3-5 sets of squats with 15-20 reps.
4. Wrists
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Wrist pain whilst cycling is fairly common and can be solved in almost every case. When you lean forward with your weight on your wrists and hands, you may experience pain or numbness in the hand and wrist. It is important for your wrists to be strong and for them to be able to maintain a firm grip on the handle.
Firstly, rotate your wrists clockwise and anticlockwise. Now take a dumbbell in each hand and start with straight arms by your side and curl the weights upwards until your arms are at 90 degrees. The next step is to bring your hands towards you.
Do this exercise at least 5 times, 4 times in a row.
5. Dwichakrikasan (Yoga Cycling)
Dwichakrikasan is simple and best exercise for leg movements in cycling and makes the stomach firm. It also has other benefits as well as improving digestion, acidity, and constipation.
All you have to do is lie down on your back keep your hands beside your hips and take a deep breath, hold, and exhale. Lift one leg and bend up at the knee. Bring your knees near your nose and rotate same like as paddling bicycle. As per your capacity, repeat this exercise 25-30 times. Then repeat this with your opposite leg. Then try cycling with both legs and remember not to touch the ground. Lie down in when tired. Next, you have to fold your both legs and start rotating your both legs together at a time trying to make a circle during paddling.
6. Mason Twist
Mason Twist is an essential core exercise for your obliques and center abdominal muscles laterally and rotationally.
Here’s how you're supposed to do Mason Twist. Sit on the floor with your knees bent and place your feet flat on the ground. Use a yoga mat for padding. Lean your body at a 45-degree angle while keeping your back straight. Raise your feet parallel to the floor. Clasp your hands together and twist your body to the right side. Try to touch the floor by rotating your torso. Now do the same on the left side. You need to control the motion.
Try to do at least 2 sets of 25 twists.
7. Meditation
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Meditation is the best thing to improve your riding performance. It helps in maintaining a stable mind and also helps in making sane decisions while riding a motorcycle. It has other benefits like improved blood circulation, lower blood cortisol level, deeper relaxation.
All you have to do is lie comfortably and close your eyes. Don't make any effort to control your breath, just breathe naturally. Focus on your body and your breath. Observe your whole body while breathing calmly.
Try this technique for 10 minutes minimum. Perform these exercises 5 times a week. But before starting a new fitness routine, consult a trainer or doctor.
