Traveling by motorbike is one of the most beautiful experiences ever, but we must always deal with our body, either because of age, or because of various factors or simply due to poor physical preparation.
For this reason we decided to turn to the professionals of Axis Milano, athletic trainers, kinesiology and osteopaths, to better understand how to prevent various pains and discomforts and above all to be fit riders, even if we do not do MotoGP or the Paris-Dakar.
The posture on motorcycle
Obviously a correct position in motion would already save many of our cervical or lumbago, but it is not so simple: we are hostage of many factors such as the handlebars, the saddle, the footpegs and the angles between these key points. Sometimes it is not possible to change them, or too expensive.
What to do then? The only way to fight these inaccurate positions is to adopt some tricks like:
Helmet, lighter and more aerodynamic: certainly an excellent solution to reduce pressure on the cervical and to lessen the muscles in counteracting wind and wrong positions.
Lumbar band: the models for motorcycles or back protectors are not always effective, evaluate those from enduro or the orthopedic ones with double elastic, the greatest benefit is when the support is higher and the pressure well distributed.
The athletic preparation: that is how to better train and maintain your body so that the muscles can counteract the rise of inflammation and fatigue.
CORE STABILITY (postural muscles)
The core stability has as its primary function, even if not unique, this: giving stability to the core of our body, acting and working on two muscular systems, the stabilizer system (local musculature) and the system of movement (global musculature). In our case the primary objective is to strengthen postural muscles, in particular the dorsal ones and those connected to it: glutei, paravertebralis, internal thigh adductors.
Along with the work to strengthen the muscles, the proprioception exercises are very important, that is to increase and amplify the perception of one’s body in space. This is done with one or more proprioceptive tablets, an instrument used to educate (or re-educate) the mechanical receptors of the foot. We always recommend that you contact a professional, even if only for a few lessons where you learn the basic exercises and the correct execution, in order to avoid incorrect positions or movements and at the same time also correct breathing, often neglected. The main exercises that we recommend can all be performed at home with the help of a few instruments such as proprioceptive tablets and a cane.
- Alternate traction of the knee to the chest
- Extension exercises with the stick
- Circumference of the arms with a stick
- Cervical circumferences: lateral flexions, frontal, rotations (yes / no)
- Bridge buttocks: in supine position, with legs spread at height of hips and in a flexed position, feet well resting on the ground or on the discs, raise the pelvis upwards.
- Abdominals: in the supine position, bring one knee to the chest and push it with the opposite hand.
- Classic crunch: in supine position , with the legs apart at the height of the hips and in a flexed position, raising the torso in the direction of the pelvis which instead must remain in firm support.
- Crunch in isometry: same position as the classic crunch but holding the position suspended for several seconds (a depending on your resistance).
- Isometric Plank: holding the position for 10-15 seconds up to a maximum of 1-2 minutes.
- Dynamic Plank: lifting a limb or du and opposite arts (e.g. right arm and left leg)
- Superman: in the prone position (on the stomach), extend the arms forward with the palm of the hand that looks downwards and keep the legs straight, raise one arm and the opposite leg at the same time, trying to hold both limbs extended, hold the position a few seconds, return to the initial position and repeat on the other side.
- Internal abductors: sitting or lying on your back with your legs flexed, with the aid of a ball between your knees (not medicine ball , therefore not heavy) tighten and release or hold tight for several seconds.
For those who practice enduro or off-road, therefore often in standing position on the platforms we recommend practicing squats in general, also and above all in isometry (thus maintaining the position for several seconds / minutes) even in conditions of instability with the discs. under your feet, remembering to never go with your knees and nose over your toes, keeping your leg still and going backwards with your butt. In addition to the squats you can perform classic exercises of bending on the arms and chest pulls for the dorsal ones, also these, wanting in conditions of instability leaning on the disks.
As for the cardio or in any case to give completeness to the training, it is recommended to train also heart and lungs through running, biking or rowing.
We thank the Studio AXIS di Milano and its specialists in physiotherapy, osteopathy, athletic training.
The helmet in the picture is the Caberg Drift Evo (Carbon version): produced in both composite and carbon fibers, in two shell sizes (small from XS at M, large from L to XXL). The Carbon version weighs 1280gr + / – 50gr (small cap) 1350gr. +/- 50gr (large cap). The Drift Evo Carbon has a suggested retail price of € 379.99.