Sascha Lange is a personal trainer and windsurfer. Thanks to his many years of experience in water sports, he knows what it takes to start the season fit. The 39-year-old coach from Meerbusch near Düsseldorf trains professional athletes such as Felix Volkardt and European freestyle champion Jacopo Testa, as well as amateur surfers who spend too much time at their desk and want to be fit for the weekend on the water.
His goal: to always get the most out of the next session, the next competition or the upcoming windsurfing holiday together with his customers and followers.
The back and shoulders are common weak points in windsurfers. In the following, Sascha shows you his favourite exercises for the back, soon we will continue with the shoulders - and then you should be well strengthened and mobilised for the water!
"Healthy spine, strong back."
"Whether it's the shoulder not playing ball in the second rotation of the Shifty into Shaka or the lower back giving up after a long freeride session: I work with windsurfers of all skill levels and help them achieve their goals on the water.
Windsurfers with back problems regularly come to me for advice. But before the session or, even worse, the whole holiday has to be cut short prematurely, I have put together some exercises for you here that will prevent it from getting that far in the first place. If you incorporate a few of these exercises into your workout, you will soon realise that a healthy spine, coupled with a strong back and free shoulders, will quickly lead to progress. Good luck! And see you on the water."
Exercises to strengthen the back
Bird Dog
Start in a quadruped position. Your hands are under your shoulders and your knees are under your hips. Now raise your left leg and right arm diagonally from each other (and then the other way round, of course). From this position, raise both limbs as high as you can and lower them back down to the starting position. At first, this exercise seems quite wobbly, but as soon as you have found a stable position, you will quickly feel how your lower back has to work and is therefore strengthened. I would start with ten repetitions per side and complete three to four sets.
Good Mornings
This exercise is ideal for strengthening the back muscles and improving mobility at the same time. Choose a shoulder-width stance and cross your arms in front of your upper body. Slowly bend forwards, keeping your back straight and your chest proud - this increases the tension. Feel the stretch in the hamstrings (back of the thigh) and a slight tension in the lower back. Actively push your buttocks backwards. Return to the starting position and repeat ten times in three to four sets. If your lower back causes problems during longer sessions, this exercise will help you to combat this.
One-arm overhead weight lifting with rowing
By holding a weight overhead, the upper body can be stabilised well and the back muscles can be isolated perfectly. There's no swinging and deflecting here! During the rowing movement, bring your elbow close to your upper body and breathe out during the pulling movement. The heavier the weight that is held at the top, the more the shoulder has to work. 10-15 repetitions per side in around four sets will bring you forward.
Elevated Pigeons
(Not for beginners)
To strengthen your lower back and improve hip mobility, this exercise is a great option. Stand in front of a chair or bench. Place your shin flat on the raised surface across in front of you with your knee pointing outwards. Support yourself with your hands on the chair or bench while your supporting leg moves as far back as possible. When you straighten up now, you can already feel your hips and lower back working. Now lower your upper body and keep your back straight at all times. From the lowest position, push yourself up again. Of course, this is not a beginner's exercise, but as you become more familiar with the basic position (1), you will quickly achieve success and soon be able to include the movement. Five to ten repetitions per side for three sets will soon give you more pain-free time in your lower back on the water.
Scales
An exercise that originates from yoga and trains the lower back and balance is pimped up here with weights. Firstly, you don't have to be able to bend forwards that far. You can vary continuously here and don't have to reach a horizontal position straight away. You keep your arms permanently overhead. Two water bottles are completely sufficient and will demand a lot from you. The static holding also gives your shoulders a good workout. I suggest eight to ten breaths per standing leg in two to three sets.
Exercises to mobilise the back
Position of the child (Childs Pose)
Want to really take the strain off your lower back? The child's pose is a great way to do this. From the quadruped position, bring your buttocks as low as possible towards your heels. Now push your arms far forwards. Still not enough? Tap your fingertips to the right and left as you spread your knees even further apart.
Wall Angels
Wall angels are a coordinatively challenging exercise that mobilises your spine in a different way. You can see the exact steps and instructions in the gallery!
Cat & Cow
The Cat & Cow is a simple yet effective yoga sequence that helps to mobilise your spine and relieve tension in your back. Start in a quadruped position with your hands under your shoulders and your knees under your hips. Inhale and let your belly sink as you look up and arch your back (1, Cow). Then exhale and draw your belly in while bringing your chin to your chest and arching your back upwards (2, Cat). Alternate the two positions with the rhythm of your breathing to improve the flexibility of your spine and reduce stress at the same time.
Even more fitness tips for windsurfers, wingfoilers and co:
- How to get fit for the windsurfing season
- The best exercises for the gym
- The best exercises to do at home
- Functional training with the sling trainer
- The best exercises for injury prevention
- No more aching feet when windsurfing
- SUP fitness: How to keep fit for paddling
- The best exercises for foiling
- The best Blackroll exercises for your back and core
- The best Blackroll exercises for knees and legs
