Mobility routine for windsurfers

Hey guys, 

Why a mobility routine? 

Increasing mobility is a good way to keep those joints moving. Like cool down routines, a mobility routine will help reduce stress in your body, but will also help him to stay more flexible. 

Instead of simply stretching your muscles, mobility is also an « effort » within a position (like yoga poses per example). 

 

By not staying passive in a position, the brain / muscle relation is changing. 

When stretching, your are working on increasing passive range of motion, but when working on mobility, your are actually working on active and functional new range of motion. 

Like always, I’m trying to keep everything very rewarding for time investment.

 

What to expect and when fit this routine in your life:

7 exercises that can be done in 15 minutes or less. Mobility can be done as a morning routine, after a training or a windsurfing session as a longer cool down, but also as an active rest on your day off.

Once again, you’ll find daily tips in the Windsurfing Training Support Group.

You can also follow me on  Facebook and Instagram

Enjoy your routine!

Cheers,

PP


 

 

 

1- CAT COW

Go for 10 to 15 in and out motion with a moderate tempo without holding your breath.

Rest 30 sec and repeat another time.

 

 

2- ARCHER SQUATS 

Go for 6 to 10 reps per side (alternate) with a moderate tempo.

Try to slowly increase range of motion.

Rest 30 seconds and repeat another time.

 

** Notes about

Stance wider than your shoulders with both feet in a duck stance.

 

3- SPIDERMAN LUNGES WITH REACH

Go for 6 to 10 reps per leg with a good torso rotation.

Rest 30 seconds and repeat another time.

 

** Notes about

Keep your rear knee slightly bent to get a good torso rotation.

4- ACTIVE AND PASSIVE HANG

Active: 4 to 6 reps (focus on your sub scapular muscles)

Passive: hold for 10 to 30 sec

You can do one or the other, or both depending how you feel.

Rest 30 seconds and repeat another time.

 

** Notes about

Shoulder wide grip, let gravity do the work.

5- SQUAT WITH REACH

Go for 4 to 6 reps per a with a good torso rotation. Keep your eyes on your hand

Rest 30 seconds and repeat another time.

 

** Notes about

Stay low. If flexibility is an issue, go for a wider stance.

6- SHOULDER CIRCLES

Go for 8 to 10 reps

Rest 30 seconds and repeat another time.

 

** Notes about

This looks like the reverse snow angels, but your palms are facing up at the beginning and the ended part of the motion. Focus on only moving your shoulders without lifting your torso.

7- BIRD DOG

Go for 8 to 10 reps per side with a moderate tempo

Rest 30 seconds and repeat another time.

 

** Notes about

Go for a full arm and leg extension with a little pause when body parts are fully extended. Hand should be open and palm facing your ear.

This ends up the mobility routine.

Keep in mind that rep numbers may need to be adjusted to fit your physical limitations. Listen to your body and adjust the sequence to make you feel better… not the opposite!!

Have a great week and don’t forget to join the FB support group.

PP