These exercises will get you in the best shape to enjoy your activity week at Outdoor Adventure
When visiting school residential centres you know it’s going to be an active week, these exercises will have you in the best shape to enjoy your time to the fullest.
Whether you’re abseiling, coasteering, coastal traversing, kayaking or looking to improve your surfing as quickly as possible you’ll soon find that fitness is paramount. Even if you have never done any of the activities before, a solid level of fitness will be key to enjoying these fantastic activities.
Activities such as surfing, bodyboarding, climbing, coasteering, abseiling and many other of the great activities at Outdoor Adventure require you to use your body core. Your core strength is the use of your abdominal and back muscles and their own ability to support your spine, keeping your body strong, stable and balanced – fantastic attributes to have when applied to outdoor sports.
Climbing and surfing for example incorporate a vast range of body movements from springing from a prone position to twisting your legs and swivelling your hips, using your body strength to pull yourself up a ledge and holding yourself steady and still… all using your core muscles.
The 3 exercises detailed below are recommended by Monica Villalobos who runs Mita Yoga, who as well as surfing, also climbs and lives a very active lifestyle. She also shows you how to do the exercises in the video at the bottom of the article.
4 Point Kneeling Exercise
Position yourself on all fours, knees in line with your hips with your hands underneath the shoulders. Gently pull in with the belly button and contract the pelvic floor.
Breathe in and as you then as you breathe out, raise one leg and the opposite arm. Hold for a few seconds before slowly returning back to the starting position. Aim to complete 2-3 sets of 10 reps for maximum core effect!
Builds strength and endurance within the core muscles. This helps keep your lower back protected and stable during activities that require movement in the hips or back, perfect for the initial spring up to your feet when you first scratch into the wave.
To make it harder and make significant improvement, while holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for 5 to 10 counts. Another option is you can come into full ‘Vasishtasana’ yoga position by lifting your hips and leg all the way up. This will improve your flexibility in the groin and hamstrings, perfect for any activity at Outdoor Adventure.
Once again go into the 4 Point Kneeling position but in this exercise arch your back, raise one leg and grab your foot with your opposite arm. This exercise warms the muscles around the back and also flexes your spine which is also good for improving your core strength. It’s also been shown to stimulate the lymphatic, reproductive and nervous system and help in the management of sciatica.
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