Fitness

Stretching Exercises

Riding the K1200RS is a sport. Stretch before you get on. It will increase your riding endurance and pleasure. Standard runner's stretches work. Also stretch during rest stops on long rides.

Stretch Your Miles by Stretching on the Go

To stay comfortable on the bike try stretching your muscles as you ride. All stretches should use a stretch and hold maneuver. Only do one side at a time.

• Head: Rotate head over shoulders, chest and back in a circular motion, clockwise and then counter clockwise.
• Shoulders and arms: Extension. Move the arm all the way back keeping the arm straight. Flexion. Move the arm up, bend at elbow, and touch other shoulder with forearm behind the head.
• Hand stretches: Extension. Arm straight and hand extended all the way back with fingers straight. Flexion. Make a fist and squeeze.
• Hips: Extension. Straighten a leg forward and then make a wide backward sweep. Flexion-lay on tank or bring knee toward shoulder on that side. Also flexes legs and back. Rotation. Move foot on captain's peg so it points to the side.
• Legs: Extension. Stand on pegs with legs straight.
• Ankles: Extension. With ball of foot on captain peg, raise heel. Flexion. With heel on peg, lift toes.
• Back: Extension. Stand on pegs and move abdomen forward. Or lie on tank and arch head back.

Strength Exercises

If you are not comfortable with the sport-riding position, there are a number of exercises you can do to increase flexibility, strength, and endurance. Duck walking, squats, jumping jacks, push-ups, and pull-ups are some that can be done without weights. To continue that touchy-feelie relationship with the bike during the non-riding season, try doing squats on the bike (no weights please). This will build leg strength and promote flexibility. Don't bounce off the seat. Rather, lower yourself to within an inch or two, pause, and then stand on the pegs. Keep hands on the handlebars for balance.

Strengthen your neck with an isometric exercise. Place hands behind head. Use your neck extension muscles to put pressure against your hands, keeping head in an erect/neutral position. Do sets of three, three times a day. Helps prevent neck fatigue on long rides.

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