Long Surfboards

Long Surfboards

Windsurfing involves a combined use of various muscles of your body. Hence, it is crucial to practice few exercises to remain in shape in order to continue practicing windsurfing for a long time. There are several windsurfers who focus only on pre-windsurfing exercises. However, to maintain prime windsurfing fitness, practicing few specific exercises after a windsurfing session is equally important.

Exercises after Windsurfing

A good windsurfing physical conditioning program includes several pre and post windsurfing exercises that make your body perfectly toned for windsurfing. After a long surfing session, do not fall prey to the temptation of directly heading towards your arm chair or for a drink. Remember to do a few stretching exercises as they help in relaxing the over-battered muscles.

Lower-back Exercises: Since windsurfing involves extensive use of your lower back, start with stretching exercises for your back and your spinal cord. Place your hands on your hips and bend backwards. Remain 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 to your lower back.

Yet another stretching exercise involves doing push ups lying on the ground on your stomach. However, while doing these push ups keep your arms stretched out touching the ground and do not lift your hips.

Back Stretch: Often, windsurfers complain of severe back aches after an extended windsurfing session. To counter such back troubles practice the following exercise routine after every session:

1. Lay flat on your back, preferably close to a wall.

2. Fold one leg so that the knee is parallel to the ground.

3. Now place the other leg over the knee touching the wall. Now slowly move your foot down along the wall pushing your knee towards your chest.

4. Keep pushing the knees till you feel a pull throughout your back. Remain in this position for a minute and then return to your normal position. Repeat this exercise with both the legs for a complete back stretch. 5. Make sure not to overstretch yourself in this process and maintain a medium stretch throughout the exercise.

If this back stretch sounds very difficult for you then there are simpler exercises to relax your back. Just lie on your back and spread out your arms fat on the ground. Fold your legs and then roll your knees from one side to other. Continue this exercise for a minimum of ten counts to get perfect back stretch.

Hamstring Stretch: During windsurfing, your normal position requires you to bend your knees, which can cause strain on your hamstring. Hence, always do a hamstring stretch after every windsurfing session. Always hold on the stretch for a minimum of 30 seconds before releasing.

Neck Exercises: As part of your post-windsurfing exercises, you can also practice simple neck exercises. Sit upright and keep your back straight while doing neck exercises. Rotate your neck clockwise and anti-clockwise, sideways along with forward and backward thrust.

These are a few simple exercises which do not require too long to practice. Just a couple of minutes of stretching after a surfing session and you are refreshed for yet another ride on the waves.

A windsurfing expert and author, Marc Fredmen regularly contributes his thoughts and ideas on basic windsurfing. Learn more windsurfing exercises and fitness tips at windsurfing physical conditioning.

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