Stretching excersises for bikers?

[andymcadam]

I've only been riding a short while, but I find I get back ache and neck ache after rides. I'm not sat in an awkward position though so don't know what causes it.

Are there any useful stretches for bikers to stop these pains?

[map]

If you're new to riding then...

Neck pains.
Could be just not used to wearing a helmet.
Happens to me for first few rides after a winter layoff.

Alternatively if it's a sports bike then you're over the tank and having to lift your head to see forward.
It's not a natural position but you do get used to it.

Back pains.
If sports bike see above about been over the tank.
I have a knackered back (medical term) so once on a sports bike I'm in pain for weeks after getting off (therefore I don't ride sports bikes).

There are back strengthening exercises (see GP, get referral to chiropractor, or use google ). Basically support the spine by strengthening the muscles on either side of it.

Another reason could be not used to the bike and things are jiggling about. Could try a kidney belt. Doesn't really support the back but helps keep things where they should be.

Try to have regular breaks (60 to 100 miles, depends on tank range/riding). Actually get off the bike and have a walk around.

I generally try to stretch and tense my muscles while riding or stopped at lights. I think there's a form of exercise for this (some Canadian system rings a bell, maybe used for WWII fighter pilots? - I'm starting to ramble now).

Just some thoughts
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[The Shaggy D.A.]

This is something I posted in another thread :-

[lozzypop1]

Also, as you say you're relatively new to it... It could be you're riding VERY tensely.
Try to relax more when you're ON the bike, take a couple of deep breaths and loosen off those shoulder muscles. Your shoulders are not meant to be up by your ears!
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[doggone]

A lot of neck and shoulder ache comes from wind buffeting your head - or rather the muscle effort you have to use to combat the blast.
Over time the muscles acclimatise and you rarely get it.
Your neck will look like this though.
https://www.dwingdwang.com/images/2007/09/dwingdwang_huge_body_builder_tiny_shirt_man_big_muscly_muscles.jpg

[nick606]

lmao that can't be a real pic

[Clanger]

Exercise...?? Ahh new biker...it'll pass. The more and more frequently you ride, the less tense you are, the easier it'll become.
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[Seb]

Ever since I went from a comfy tourer to my rather extreme Honda I found that bringing some yoga into my workout routines helped immensely.

Imho the pose to focus on is the cobra, youtube also has a ton of good clips and guides on the routine as well, it can feel a bit... interesting getting used to the pose so be sure to warm up properly and go easy at first

As mentioned I'd suspect your neck muscles will adapt to the wind blast themselves given a little time
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2010 Triumph 1050 Sprint ST

[robbieguy2003]

If it's a sports bike you'll get used to the back stuff. It does depend when you ride though, if you're awake and up for it then it doesn't often hurt.

If you're knackered (i.e. long day at work with a long ride home) then it might hurt a little.

I agree with the above on the neck, I started the gym a few months back and in the assessment they found it odd that my neck was quite built yet everything below that wasn't...

Taking breaks can help a lot but I find biking builds muscles in places you previously didn't have them. The pain will get much less and hopefully go away.
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Current Bikes: Honda CBR 600RR - '07, Suzuki GSX1250 FA ST '11
Old Bikes: Suzuki Intruder 125 LC - '2001, Honda CBR 600F - '92, Honda CBR 600RR - '03

[Pete.]

I agree with Lozzy you're probably riding tense. Grip with your knees and relax your arms. Don't ride with your elbows locked or grip the handlebars tightly. Go for rides and make yourself relax deliberately - you'll be tensing-up without realising it.
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132.9mph off and walked away. Gear is good, gear is good, gear is very very good