6x British Windsurfing Champion, Gavin
Rogers has a rich background in health and fitness
and is a freelance windsurfing coach to past and present
National and International Champions.
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Gavin Rogers -
Fitness Guru |
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Part 2: Windsurfers Posture!
Prevention and posture correction
In Part 1 we covered the stretching exercises that
can be used on the tight and shortened muscles. This
month we will take you through the key exercises for
strengthening the long and weak muscles which can prevent
or reverse a windsurfer’s posture.
Muscles to be strengthened:
- Rhomboids
- Rear deltoids (shoulders)
- Trapezius
- Rotator cuff muscles
- Core muscles (See July issue:
Windsurfing
and back trouble
for exercises to strengthen
the core)
Exercise
guidelines
Reps: How many times the sequence of exercise is performed
= 10-12
Sets: How many times the total number of reps is performed
= 2
Frequency: How many times the program should be performed
= 2 per week
Activate core: The sucking in of the naval to alert
the core muscles.
N.B Focus on correct technique not on how many reps you can do. Once your technique fails – STOP!
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1: Rear delt row
- Place dumbbells/barbell in front of Swiss
ball.
- Slowly roll onto the ball and position your
body in optimal alignment (legs straight, head
over shoulders and shoulders in line with hips).
- Start by drawing your belly button inward
toward your spine (switching core on).
- Then lift the weights back by squeezing your
shoulders and elbows back .
- SLOWLY return weights to starting position.
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2: Wide Grip
Bent over Row
- Take a wide shoulder width grip
- Activate core
- Wide, over arm grip
- Perform row and lift bar in to trunk
- At the apex of the exercise, squeeze the shoulder
blades together
- Slowly lower down
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3: Upright row
- Stand with feet shoulder width apart, grasp
bar at shoulder width or slightly wider
NOTE: Taking
a narrow grip will increase internal rotation
/protraction at the shoulder girdle (shoulder
rolling effect)
- Shoulders back and knees slightly bent
- Draw bar up to the clavicle (collar bone)
- Slowly return bar back down
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4: Reverse Flys on
Swiss Ball
- Position chest on knees with weights behind
the heels
- Switch core on
- Keep a slight bend in the elbows
- Keep chest on knees throughout exercise
- Keep the weight light, go for good technique
- Weights out at 90 degrees to the body
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5: Shoulder External
Rotation
- Lie on your side with your body in a straight
line
- Start with a light dumbbell and ensure
that good technique is kept
- Bend the elbow to 90 degrees
- SLOWLY externally rotate as far as you
can
- Keep the upper arm in contact with the
body
- SLOWLY internally rotate back to the starting
position
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SAFETY POINTS
- Consult your GP before participating in any
kind of exercise.
- Always warm up with a pulse raiser (e.g.
skipping, jogging, rowing) and some mobility stretches
before carrying out the above exercises.
- Clear the area of any sharp objects especially
if you are using a swiss ball.
- Work to fatigue but maintain form of technique
at all times.
Summary
Just like the stretching I covered in Part 1, all
resistance exercises that have been covered in Part
2 are very useful in not only correcting OR preventing
windsurfers' posture, but in focusing on some of the
minor muscles. The minor muscles play a big part in
assisting the major muscles perform the desired muscle
action. These minor muscles are often overlooked when
designing a program to improve performance.
Good luck!
N.B PREVENTION = MORE QUALITY TIME
ON THE WATER!
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