The simplest things, for the BIGGEST improvements

10 Aug

Being that I work in a physical therapy and fitness facility, you can imagine I see a lot of patients with knee, hip and shoulder pain. Now  I also work with athletes and the average Joe that need to avoid shoulder and hip pain. So what are the simplest of exercises that will give us, motorcycle riders,  the biggest “bang for the buck”?

First we have to look at the needs and demands of sport riding. In this case, the biggest demands are on hip mobility and strength along with shoulder/scapular stability. We have to be able to slide side to side on the bike while simultaneously throwing the knee out and holding it there.

We also have to have excellent upper body postural endurance and stability for when we are transitioning, braking and accelerating.

So here are 2 videos. The first is for your hips. The second is for your shoulders.

The first is hip abduction. From your hands and knees, lift the knee out to the side. Now if you don’t have a band to put around your legs, you can still do this and feel the hips doing a lot of work.

The next exercise is for your shoulder blades. Many riders have shoulders that are rounded forward, or protracted. This is usually caused by tight chest muscles and weak shoulder muscles. And it can cause a few frustrating injuries for racers and weekend riders alike.

Face pulls are great for the rhomboids and lower trapezius which are found to be weak in most people with shoulder pain.

Both of these exercises are good to start the workout with as they fully warm-up muscles that stabilize the shoulder, knees and lower back.

What areas of your body are you having trouble resolving pain? Let me know and I’ll give you the run down on the injury and how to get rid of the pain.

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2 Responses to “The simplest things, for the BIGGEST improvements”

  1. martin wood June 5, 2016 at 11:18 am #

    hello ,i have pain like cramp in my lower back cant walk its painfull ,after riding my motor bike in a forward possision.

    Like

    • grandprixfitness June 6, 2016 at 2:46 pm #

      Hi Martin. Thanks for leaving a comment. That pain in your lower back usually comes from a combination of things: 1 – poor hip mobility, 2 – an over reliance on the lower back muscles.

      Here’s a simple fix.

      1) That exercise in the first video of this post, Hip Abduction. It’s great for turning the glutes on but also great for range of motion. The band around my knees in the video is optional. Try it for 2 sets of 15 repetitions on each side.

      2) Childs Pose in yoga is a great exercise too. http://www.yogiapproved.com/yoga/poses-for-your-spine/ It will help to improve that crouching position and open up your hips. Hold for 60-90 seconds, repeat 3 times.

      3) High Plank – Hold yourself in the up position of a push up. Hold this for as long as you can while feeling your abdominals and rib muscles/anterior serratus engage. As soon as you begin to feel the exercise in your lower back, rest.

      Give these a run and see how your lower back feels after riding. Most pain, especially in the lower back is from poor mobility in the upper back and hips. These exercises address those.

      Ride safe!

      Like

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