Windsurfing involves a combined use of various muscles in your body. Therefore, it is essential to practice few exercises to keep fit to continue windsurfing for a long time. There are several windsurfers who focus solely on pre-windsurfing exercises. However, to maintain optimal windsurfing form, it is equally important to practice some specific exercises after a windsurfing session.
Exercises after Windsurfing
A good windsurfing fitness program includes various pre- and post-windsurfing exercises that get your body perfectly toned for windsurfing. After a long surf session, don’t be tempted to head straight for your lounge chair or grab a drink. Remember to do some stretching exercises, as they help to relax the abused muscles.
Lower back exercises: Since windsurfing involves extensive use of the lower back, start with stretching exercises for the back and spinal cord. Place your hands on your hips and lean back. Stay in this position for a few seconds and then return to your normal position. Repeat this stretch for about 20 counts. This provides a good stretch, especially in the lower back.
Another stretching exercise involves doing push-ups while lying face down on the floor. However, as you do these pushups, keep your arms straight touching the ground and don’t raise your hips.
Back stretch: Windsurfers often complain of severe back pain after a long session of windsurfing. To counter these back problems, practice the following exercise routine after each session:
1. Lie on your back, preferably near a wall.
2. Bend one leg so that the knee is parallel to the ground.
3. Now place the other leg on the knee touching the wall. Now slowly move your foot down the wall by pulling your knee in toward your chest.
4. Keep pushing through your knees until you feel a pull in your entire back. Stay in this position for one minute, and then return to your normal position. Repeat this exercise with both legs to fully stretch your back. 5. Be sure not to overstretch in this process and maintain a medium stretch throughout the entire exercise.
If this back stretch seems too difficult for you, there are easier exercises to relax your back. Just lie on your back and extend your arms on the floor. Bend your legs, and then roll your knees from one side to the other. Continue this exercise for a minimum of ten counts to achieve a perfect back stretch.
Hamstring stretch: During windsurfing, your normal position requires you to bend your knees, which can cause hamstring strain. Therefore, always do a hamstring stretch after every windsurfing session. Always hold the stretch for a minimum of 30 seconds before releasing it.
Neck exercises: As part of your post-windsurfing exercises, you can also practice simple neck exercises. Sit up straight and keep your back straight while doing neck exercises. Rotate the neck clockwise and counterclockwise, to the sides along with the push back and forth.
These are some simple exercises that do not require too much time to practice. Just a couple of minutes of stretching after a surf session and you’ll be refreshed for another ride on the waves.