The Wake Plan 6 – Warm up and stretch

How many times have to been out on the water and felt that you’re getting your second wind, just as your boat time comes to an end or your cable ticket’s almost expired ?? It’s like you just haven’t woken up yet. Well, what are the chances that you didn’t stretch or warm up before hand? Admit it, you went out cold and wondered why your body needed a kick start!

Don’t waste your water time! Warm up and stretch before you get out there!

Lakeside Health and Fitness have devised a great warm up routine to get everything primed and ready for the water. Here’s what they suggests. All pictures courtesy of James McKeown.

1. Roll knees

Great exercise to start with as this movement activates the lower back and get the joints of the lower back moving. Start with your knees and feet together and keep them like this through the whole movement. This should be performed slowly and in good rhythm.

2. Shoulder and upper back
This is especially important for those with shoulder problems. Keep your chest pushed up so your back is straight, this will improve posture and get the muscles working correctly.

3. McKenzie press up

This is a great stretch for the abdominals; commonly a very overworked area for wakeboarders so it’s very important to stretch these muscles out.

4. All fours

This exercise will get the core stabilizers firing. By lifting the opposite leg and arm will put pressure on the body to twist. We can counteract this by engaging the core muscles which then keep the spine in line. Very effective way of getting the core balance muscles working before a wakeboard set.

5. Sit and twist

Finally a bit more of a powerful exercise getting joints and muscles ready for action. Keep the ball far away from the body to get extra tension.

Stretch!

For a more comprehensive and personalised plan, e-mail (JavaScript must be enabled to view this email address) and book your private session at Lakeside Health and Fitness.

Wake Plan: Prevention is better than cure !!

The Wake Plan Series: Prevention is better than Cure

The Wake Plan 1 – Tailor Made Wakeboarding Fitness

The Wake Plan 2 – Complimentary sports and activities

The Wake Plan 3 – Trampoline Benefits

The Wake Plan 4 – Introducing Chiropractic

The Wake Plan 5 – Diet and nutrition

The Wake Plan 6 – Warm up and stretch

Saturday 15 October 2011 | Permalink