FLEXIBILITY AND STRETCHING,
Muscles are parts of the body that most of us take completely for granted, but they are of incredible importance, not just for windsurfing.
Muscles are the "engine" that the body use to propel itself. Although muscles do not work exactly as a car engine or an electric motor, muscles do the same thing - they turn energy into motion.
When we jump a fence, click a mouse or run for 100m, all our voluntary movements are based on muscle activity. There are about 650 skeletal muscles in our body, and they represent about 45 percent of our body weight.
Muscles contract and relax according to impulses they get from the brain. Through tendons they are connected to bones. As you see in the picture, when the biceps contracts, the elbow joint flexes. At the same time the triceps at the back of the arm must relax, to make this movement possible. The working muscle is called agonist. The opposite (relaxing) muscle is called antagonist.
Windsurfing, as well as any other sport, influence on our muscles. If we would like to prevent injuries (as back pain, shoulder injuries, cramps,...) we have to stretch our muscles after and before the activity. I will try to explain some methods, which help to keep our muscles elastic and competent.
Which muscles do we need to stretch (for windsurfing)?
Pectoralis major/minor
Rectus abdomis
Biceps brachii
Triceps brachii
Deltoideus
Hand flexors
Latisimus dorsi
Transversospinalis - multifidus
Gluteus (maximus, medius, minimus)
Iliopsoas
Quadriceps femoris
Biceps femoris (with semitendinosus and semimembranosus)
Triceps surae
How do we prepare our body before sailing?
In fitness training we divide the warm-up in three phases.
1. General warm-up
With different exercises we should raise our body temperature by one or two degrees Celsius (1.4 to 2.8 degrees Fahrenheit). I am referring to aerobic activities (running, swimming, cycling,...) - an aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular and even pace. Aerobic activities help make your heart stronger and more efficient. Aerobic refers to any exercise that helps you use oxygen more efficiently by reaching and maintaining your Target Heart Range - the safest range of heart beats per minute during exercise. Calculate your Target Heart Range by subtracting your age from 220 for women and 226 for men and multiplying your answer by 60% and by 70%. The lower number suggests a safe rate for beginners, while the higher number would be your goal as your fitness level improves. The most practical exercise is running (5 minutes).
With this activity we accelerate blood circulation in our muscles which causes the rising of the body temperature while muscle filaments (pic. 1) become more elastic (important factor for preventing injury) and are ready for stretching.
2. Joint rotation
Joint rotations start with our neck and finish with our ankles. This facilitates joint motion by lubricating the entire joint with synovial fluid. Such lubrication permits your joints to function more easily under stress - in sport activities. You should perform slow circular movements, both clockwise and counter-clockwise, until the joint seems to move smoothly. You should rotate the following joints:
1. neck (7-10x one side)
2. shoulders (10x one side)
3. elbows (10x one side)
4. wrists (10x one side)
5. fingers and knuckles (10x to clench fist)
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6. trunk/waist (10x one side)
7. hips (10x one side)
8. knees (10x one side)
9. ankles (10x one side)
3. Stretching methods
After we had raised our body temperature and lubricated joints with synovial fluid we are ready to extend our muscles.
Wich exercises should we do before and after sailing? (Static method - before sailing, Static or PNF method - after sailing)
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a. STRETCHING (STATIC METHOD) - if we are alone
Is the method recommended for the majority of athletes since it is the least likely to cause injury. Static stretching is done by slowly moving a joint towards it's end-range of motion. A gentle "pulling" sensation should be felt in the desired muscle. This position is then held for 15 - 20 seconds. Do not stretch to the point of pain and do not bounce since this may cause injury to the muscle. Within a session, each subsequent stretch of a particular muscle group seems to give progressively more flexibility. It is also a good idea to start with the neck and progress down to the feet. This enables you to take advantage of gains in flexibility from the previously stretched muscle groups.
b. PNF STRETCHING (proprioceptive neuromuscular facilitation) - to be done in couples
PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. It is not really a type of stretching but is a technique of combining passive stretching and isometric stretching (Isometric stretching is a type of static stretching (meaning it does not use motion) which involves the resistance of muscle groups through isometric contractions (tensing) of the stretched muscles) in order to achieve maximum static flexibility.
PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner's assistance. Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted. In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are:
HR (Hold - relax)
1. Find comfortable initial position.
2. Extend the muscle slowly to final position.
3. Contract (isometrical) extended muscle (work with a partner) in the
way that in 3 - 4 seconds it has reached submaximal (85-90% of max.
muscle force) This feeling should last from 6 to 4 seconds.
4. After isometrical contraction the muscle should be relaxed as fast as
you can (in the same position) which is followed by stretching (10 seconds)
5. The stretched muscle is slowly worked out - and with other muscles.
Suggestion: PNF methods are better, but you need someone to help you. STATIC STRETCHING is more useful (you can do it by yourself), but you do not reach such big amplitudes as with PNF.
Stretching advices:
c. Communication with the body (biofeedback)
d. Balance
e. Attention and concentration
Stretching with partner (PNF)
The partner should be acquainted with the flexibility of the person who stretches
Mutual communication ("STOP" signal)
Concentration from both sides
Final Words
If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. No stretching routine should be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional. The following are some examples of good stretches.
Literature
http://members.tripod.com/~run4ever/sports/stretch_all_one.html
Enoka R: Neuromechanical basis of kinesiology, Human Kinetics, Champaigne, 1994.
Kragelj T: Muscle stretching in sport, diploma, FS, 2001.
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