How to Stretch for Windsurfing

Windsurfing is a fun and exciting way to pair an adventurous spirit with a love of the ocean. Windsurfing is a full-body experience that requires the rider to use his whole body to stay in control. It's important to warm up properly and be prepared for such a physically demanding activity to avoid muscle strain and injury.

Instructions

    • 1

      Loosen up your wrists. You will be holding onto a crossbar when you windsurf, so stretch out your hands and wrists to prevent muscle strain. Bend your hands slowly down towards your wrists, then bend them back in the other direction. Follow this up by rotating your hands around slowly in a circle about ten times. This will loosen up the muscles and tendons between your hands and arms.

    • 2

      Touch your toes. Basic toe touches will warm up all the long muscles in your legs and help you stay in control when you windsurf. Stand with your legs straight and shoulder-width apart. Bend at the waist and reach for your toes. Reach down as far as you can, then straighten back up and repeat this exercise about ten times. You should be able to reach a little farther each time as your muscles loosen up and stretch.

    • 3

      Work out your back. You will use your back muscles to keep yourself stable and upright when you windsurf, so stretching them beforehand is important. Stand with your shoulders back and your head high. Reach one arm across your chest, grasp it at the elbow with your opposite hand and pull it across your chest. Count to five and hold the stretch, then repeat it with your other arm. Alternate arms about ten times to stretch out your back and shoulder muscles.

    • 4

      Warm up your ankles. Your ankles and feet help keep you on the surfboard, but this also increases your risk of ankle sprain or strain. Stretch your ankles by standing with your feet shoulder-width apart and flat on the ground. Raise yourself up slowly on the balls of your feet, stretching your Achilles tendon and ankle muscles as you do so. Then sit down on the ground, pull your knee towards your chest and rotate your ankle in slow circles while it's in the air.

    • 5

      Stretch your neck muscles to keep from straining muscles during the bumpy ride or any unexpected falls. Bend your head over to one side like you're trying to touch your ear to your shoulder. Bend it as far as you can and hold it for a count of ten; repeat the exercise in the other direction. Then bend your head forward and touch your chin to your chest. Rotate your head around slowly in a circle, moving your whole neck as you do. Rotate in five slow circles clockwise, then switch and rotate counterclockwise.