muscle stretch routine prior long ride?

[lucydad]

All,

When I go to the gym for my work outs (weights, core, sometimes aerobic)-- I always do a fairly involved, and thorough stretch routine.  They have little machines, and the resulting stretches are excellent, particularly for my back.

Given one particular back muscle (right side, between shoulder blade and spine) is the troublesome area, particularly on my V7R, I am going to try and start stretching more before rides. 

Do you fellas have any favorite pre-ride stretch routines?

Hoping for enough dry weather to get out there today. 

As always, thanks in advance.

[normzone]

None that are worthy of mention, but I do warm up with that thing that American football quarterbacks do when they first get ready to take the snap.

I sit the bike, then pick each boot up above floorboard level and put it back down a couple of times, switch sides, do it all over again until I feel flexible or get bored.

The hamstrings and hip flexors are not what they once were, and this helps a lot.

[RinkRat II]

OK LD, you'll think I've lost it but here goes, borrow a tennis ball from the poodles and lay on your back putting the ball between you and the floor at the spot your pain is. Start off lightly and progress to full pressure as the pain tolerance allows... couple times a day and the tension will subside. Works great under your bare feet too!

    PaulB

[normzone]

That's interesting, [RinkRat II] - upon a closer read of [lucydad]'s post, I realize I have that same painful spot in my shoulder. Now I just need to find somebody who plays tennis.

[Jim Rich]

Post ride 12 oz. curls.

[normzone]

Hmm, well, maybe I could use a beer bottle instead of a tennis ball.

[LowRyter]

my PT recommend that I roll my shoulder blades back like I am trying to point them towards the ground.  You can also do it when you ride.  You can do it standing and sitting. 

[canuck750]

Two Advil before a day long ride, three vodka/coke after, works wonders.

[Jim Rich]

I have used Ibuprofen when riding all week on a long trip.  Took it before getting on the bike then again at mid-day.  The aches stayed away.

[Sasquatch Jim]

 I like to have a petite young asian lady walk on my back, but she has to be barefoot, all over.
  Clothing makes her weigh too much.

[lucydad]

Rat of Rinks number two:  hmm, now that makes sense.  Might break up the tightness.  My typically hurry to get gear on, and out the door (oh boy a motorcycle ride!!) today prompted forgetting any advil, or stretching.  No big back ache, but only about 50 miles.  Around 75 miles is when the muscle starts tensing, etc. 

My workout buddy in Durango showed me how to use one of the long rubber tube things to roll on my back and spine and big calf muscles. Tried it a couple times here, but the tubes at my gym are too big/hard. 

Hmmm...

[lucydad]

Jim of Bigfoot fame,

uhh...Talisker spew out nose...

[pressureangle]

A good stiff espresso works for my pre-ride stretch.

But seriously, as above, Advil is your friend.

Also, it's very old-school but get a kidney belt. I was stunned after riding without one for 20 years just how good it feels.

[lucydad]

Kidney belt, now that is an idea.

If I can overcome this ONE muscle...I am good for very long trips on the V7R. 

Thanks...

[Perazzimx14]

Pretty much sums it up:

https://www.youtube.com/watch?v=JmXmdKF65Bg

[redrider90]

My wife is a physical therapist (35 years) and says stretching during and after the ride is just as or more important than the pre-ride stretch.
Motorcycling, especially distance is all isometric contractions: firing those muscles and holding the position for hours on end tends to reduce elasticity of the muscles.

[Chuck in Indiana]

I just throw a leg over and punch the button. After a while, I occasionally let one arm fall, then trail backward. Rotate it 180 degrees or more a few times, clench and unclench my hand. Then the other arm. Then roll both shoulders forward a few times. Stop and get gas. Repeat. Before you know it, 500 miles are behind you.

[Perazzimx14]

I just throw a leg over and punch the button. After a while, I occasionally let one arm fall, then trail backward. Rotate it 180 degrees or more a few times, clench and unclench my hand. Then the other arm. Then roll both shoulders forward a few times. Stop and get gas. Repeat. Before you know it, 500 miles are behind you.

Normally after a long ride I like to lift weights to cool down. 8 to 10 reps of 12 or 16 ouncers does the body and mind wonders.

[Chuck in Indiana]

Normally after a long ride I like to lift weights to cool down. 8 to 10 reps of 12 or 16 ouncers does the body and mind wonders.

Agreed, there is nothing like beer and bs when you get to a rally, for instance. Friday nights are best at a rally.. Most people come in and do the B&BS thing really well.
Even if you aren't going to a rally.. for me.. I'm keyed up when riding. All systems at full alert. After a long ride, a little weight lifting rox. 

[kirby1923]

I have discovered that Skiing is one of the very best activities I do that helps with long distance moto riding.

Supporting your body weight with your knees bent and developing you ability to point your feet in or out is very helpful,( different mussels at work than just working out).  Also keeping your balance either forward or backward is of great help.
I am an aviator too which helps in spatial orientation which might relieve anxiety to the risks of a crash?

Riding long distance requires mental as well a physical prep.

Hydration is also a issue that needs some thought.

Seth?

:-)