Warm-up exercises for kite surfers to prevent injuries. A good warm-up is essential and lasts no longer than 10 minutes.
Warm-up exercises for kite surfers
Why is a warm-up for kite surfers so important? Kitesurfing requires a lot of strength from muscles and joints in our body. Warm muscles are more flexible and have good blood flow, so they are less susceptible to injury than cold muscles. They also offer better protection for tendons and joints. Not entirely unimportant when kitesurfing.
Warm muscles are important before getting on the water. To warm up your muscles, you have to move them. Okay, you can also sit in front of the stove, but on a kite spot that is generally difficult. You can read on this page how to best warm up your muscles.
With circulation warm-up, body functions such as heart rate, circulation, nervous system and muscles are taken to a higher level. You do this by moving slowly. Inflating kite is part of the circulation warm up, but it is not enough. You can do the following to warm up your body:
- Walk for 5 minutes (run slowly)
- rotational movements for shoulders and arms
- loosen the hip joint
- shake legs
If your body feels warm after the circulation training, we will stretch the muscles a little so that they become supple and warm up further. Which is useful to start at the top and work slowly down so that all muscles are briefly addressed.
You can stretch neck muscles by first turning your head as far to the left as possible and then as far as possible to the right.
Another exercise is to keep your head straight on your torso, put your right arm over your head so that your right hand is holding the left side of your head, and then slowly pull your head to the right until you feel a stretch on the left. Then do this the other way around, so with your left arm to create a caress on the right side of your neck.
Shoulder and arm muscles
You stretch the shoulder and arm muscles by placing your right arm under the left arm and then placing your hand on the left shoulder. Then, with the right arm, pull the left arm to the right until you feel a stretch. You do the same in reverse to stretch the other arm muscles.
What is also a good stretching exercise for the arm muscles is to bring both arms underneath behind the back and then to clap your hands and slowly raise your hands. You quickly feel a stretch in the upper arms. You also immediately stretch your upper back muscles with this exercise.
The side muscles are easy to stretch and stretch by putting your left arm in the left side and right arm bent over your main left and then stretching further to the left. You feel a stretch in your right side. You also do this exercise the other way around to get a stretch in the left side.
The upper legs have muscles on the front and back that are under heavy pressure when kitesurfing. To stretch the front of your thighs, grasp your right foot with your right hand and slowly pull your leg back until you feel a stretch in the muscle.
The upper legs have muscles on the front and back that are under heavy pressure when kitesurfing. To stretch the front of your thighs, grasp your right foot with your right hand and slowly pull your leg back until you feel a stretch in the muscle
To stretch your hamstring (muscle at the back of your thigh), stand up straight, put both hands on your sides and bend your upper body straight forward until you feel a stretch at the back of your thigh muscles.
Stretch your calf bone as follows: place one leg back, bend the front leg and stretch the back leg. It is sometimes a question of how far you have to put your leg back to feel a stretch. This varies quite per person.
Now you have warmed up all muscles through the warm-up and stretching exercises, shake everything loose and jump on your board!