As the weather warms up and the days get longer, motorcyclists everywhere start dusting off their bikes, eager to hit the open road. However, if you haven’t been riding much over the colder months, you might find that your body isn’t quite as prepared as your bike is. After a long ride, you may experience aches and stiffness in your back, shoulders, wrists, and legs—signs that you’re using muscles that haven’t been engaged in a while.

To make the most of your summer rides and avoid unnecessary discomfort, it’s worth preparing your body in advance. Here are three essential tips from an osteopath to help you get “motorbike fit” and ensure you stay comfortable and pain-free on your journeys.

1. Strengthen Your Core for Better Stability and Posture

Motorbike riding requires a surprising amount of core engagement. Your core muscles—comprising your abdominals, obliques, lower back, and pelvis—help stabilise your body and maintain good posture while riding. A weak core can lead to slouching, increased pressure on your lower back, and fatigue during longer rides.

Exercises to Build Core Strength:

• Planks: Start with 20-30 seconds and gradually increase the duration. Ensure your back remains straight, and engage your abdominal muscles.
• Dead Bugs: Lie on your back, extend one leg and the opposite arm simultaneously, keeping your core tight. This strengthens deep core muscles and improves coordination.
• Russian Twists: Sit on the floor with your knees bent, lean back slightly, and rotate your torso from side to side. This enhances rotational strength, crucial for handling corners.

A stronger core means better endurance and less strain on your lower back, making long rides much more comfortable.

2. Improve Your Flexibility and Mobility

Motorcycling requires a combination of flexibility and mobility, particularly in the hips, shoulders, and neck. Tight muscles can limit movement, leading to stiffness and discomfort, especially after long rides.

Key Areas to Stretch:

• Hips: Tight hip flexors can make it uncomfortable to sit on a bike for extended periods. Perform a lunge stretch by stepping one foot forward into a deep lunge and pressing your hips forward.
• Shoulders & Chest: Holding the handlebars for long periods can lead to rounded shoulders. Stretch your chest by clasping your hands behind your back and opening up your chest.
• Neck & Upper Back: Looking over your shoulder repeatedly can strain your neck. Perform gentle neck stretches by tilting your head side to side and looking left to right to maintain range of motion.

Adding a short stretching routine before and after your rides can help reduce tension and improve comfort.

3. Boost Your Endurance with Functional Fitness

Riding a motorbike isn’t just about sitting still—it’s a physically demanding activity that engages your arms, legs, and core. To enhance your endurance and prevent muscle fatigue, incorporate functional fitness exercises that mimic the demands of riding.

Recommended Exercises:

• Squats & Lunges: Strengthen your legs to support better control over the bike, especially at slow speeds or when stopping.
• Grip Strength Exercises: Holding the handlebars for long periods can cause hand and forearm fatigue. Use a grip trainer or squeeze a tennis ball to build endurance.
• Cardio Training: Long rides require stamina. Cycling, swimming, or brisk walking can help build cardiovascular endurance without excessive impact on joints.

The better your fitness levels, the longer you’ll be able to ride without discomfort or fatigue setting in.

Bonus Tip: Osteopathy for Riders

If you’ve experienced tightness, discomfort, or imbalances from riding, osteopathy can help. Osteopathic treatment focuses on relieving tension, improving mobility, and restoring balance to the body. Regular osteopathic care can prevent injuries, address posture issues, and enhance overall flexibility, keeping you in top shape for the riding season.

Final Thoughts

Motorcycling is a fantastic way to explore the world, but just like your bike needs maintenance, so does your body. By strengthening your core, improving flexibility, and building endurance, you can enjoy longer, more comfortable rides without post-ride aches and pains. Start incorporating these exercises into your routine now, and you’ll be ready to take on the summer roads with confidence and ease.

If you’re feeling sore after a ride or want a personalised plan to get motorbike fit, visit us at Thrive Body Clinic. Our osteopaths can help keep your body in peak condition, so you can focus on enjoying the ride!