April 08, 2013
Anglers should do a series of basic boatside exercises that anglers can do in or near the boat before and after fishing. They're designed to help the body withstand the rigors of a day on the water — hundreds, maybe thousands of casts or pitches, operating a trolling motor, running rough water, and picking up heavy objects. The goal is to achieve correct alignment. He emphasizes doing the exercises in the order listed.
Anglers afflicted with joint pain should consider contacting Travis Perret for exercises to alleviate it, at 913/424-9354, firstname.lastname@example.org, felixfishing.com.
Standing Arm Circles: Stand with feet hip-width apart, toes pointing straight ahead, and extend arms at shoulder height with palms facing down. Pull shoulder blades down and pinch them together. Circle arms 40 times forwards. Then turn hands so the palms are up and circle backwards 40 times. The diameter of the circle at the tips of the fingers is about 6 inches.
Standing Elbow Curls: Stand with feet hip-width apart and toes pointing straight ahead. Place knuckles on temples with thumbs pointing down. Bring your elbows together in front of your face and level with your shoulders. Use knuckles as a hinge to bring elbows together. Do 25 times.
Sitting Knee Squeezes: Sit on edge of chair with hips rolled forward to put an arch in your low back. Make a fist with each hand and place between your knees to create resistance. Squeeze your knees together 60 times. Don't slouch and keep head up.
Sitting Abductor Press: Sit on edge of chair with hips rolled forward to put an arch in your low back. Place your hands on the outside of your knees. Don't slouch. Press out with your knees while creating resistance with your hands. Do 60 times.
Sitting Chair Twist: Sit on the edge of the chair with feet hip-width apart and toes pointing straight ahead. Sit up tall with an arch in your low back. Turn head and shoulders to the right while reaching the right arm around and behind you. Keep the left hand relaxed on your lap. Hold for 1 minute, then turn the other direction.
Sitting Cats and Dogs: Sit on edge of chair with hips rolled forward to put an arch in your low back. Arms are relaxed at your side. Then roll hips backward and slouch, stretching the low back. Repeat back and forth 10 times.
Standing Groin Stretch: Place one foot on an elevated surface at least 2 feet high. Move hips forward but keep your ankle in front of your knee. Remember to keep your back foot straight and back leg straight. Arms are relaxed at your side or on the leading knee. Pull shoulder blades down and together. Bend your torso back so shoulders are slightly behind your hips. Hold for one minute, then switch legs and repeat.
Air Bench: Place your back up against a wall, squat down so your hips are slightly higher than your knees. Keep your ankles slightly in front of knees. With feet pointed straight ahead, press your low back against the wall. Hold for 1 minute.
Counter Stretch: Raise your hands at shoulder level in front of you, then lower your chest while bending at the hips. Keep your feet pointed straight ahead and your legs straight but knees not locked. Knees, ankles and feet should be aligned. Head is positioned between your arms and looking down. Hold for 1 minute.