Preparing for open water season

[delmuts]

Thought I would repost this. Hope it helps some one.

Thought i would repost this.

Many of us have delt with it some time or another. The open water season gets here. We spend a pleasant day of casting for pan fish , bass, or some other type fish. After a while our back , hands, or shoulder gets sore! What can we do to help preventing this.

Much of our troubles come from lack of our muscles and joints not used to, or ready for this activity. So, what can we do?

I’ll mention a couple of tips I have learned to save on our shoulders and arms when casting, weather it be one hand or with both. First, learn to keep the elbow of your casting arm against your side while you cast. This will save on the shoulder rotation, and strain, by just using your for arm, and wrist, you will still be able to cast just as far, with less work. The other is, learn to use a roll cast. With just a flick of your wrist, you can cast lures with very little motion. And ? Don’t be afraid to use both hands when casting.

FIRST and FOREMOST! If any of these stretches cause you any pain. Stop and consult a doctor!

YOUR SHOULDER

Reach across your chest with one arm. Using your other arm gently pull on it. Hold this for 20 seconds. Then do the same thing with the other side.

Reach over your head with one arm , ( as if trying to touch your other shoulder). Gently pull on this arm with your other hand. Hold for 20 seconds, and repeat with the other arm.

Stand facing a wall or a door. Walk your fingers up the surface til your arm is straight up. Gently lean into your arm / shoulder .

YOUR HANDS

Hold you hand out with the palm up. Actively bend your fingers into a fist. Hold for 10 seconds, and repeat with the other hand.

Again, hold you hand palm up. Slowly fold your thumb across your palm. Hold for 5 seconds.

To strengthen your hands. Roll a towel up. ( you can determine how big ,or how tight you want it) With your forearm resting on a surface , gently squeeze the towel. Hold for 30 seconds.

WRIST and FOREARM

Reach out in front of you keeping the elbow straight. Grasp the fingers , and gently pull them back. With your arm in that position, slowly fold your hand and fingers downward too. Hold for 20 seconds.

With your hand out , (as if to shake hands with some one) and slowly rotate your palm up. Hold for 5 seconds.

DURING the DAY.

Take a break and stretch your back by standing, with hands in the small of your back. Squeeze shoulder blades together and extend backwards til a gentle stretch is felt. Hold for 30 seconds.

While standing or sitting turn your head to the right until a gentle squeeze is felt. Hold for 5 seconds, and repeat turning left.

I want to thank Justin Trainor, MSPT for providing me with these simple stretches to help make our fishing season better.

[jalberg]

thanks for posting. after a shoulder injury last fall, I will surely be stretching before each outing this year.

[Eric_Kruger]

One of the places I used to work had us do most of these everyday before work as a group. you could really feel it the days you didnt.....I had knee surgery last year and still have issues, if I dont stretch every now and again, i get super sore, and can hardly walk the next day so this is a very good post!

[delmuts]

As we get "older" it becomes more necessary to do some exercises. I'm 62. Had rotator surgery on left one; right one is beyond repair, back issues, and had a knee replaced last fall. If I don't work things at least twice a week I pay for it. ( that even when fishing or playing golf a lot)