Awesome, go you!!! With any luck, (and the right exercises)some stretching will improve your range of motion over time. Glad you’re just about back to full fitness and in the water.
That is good news.
Keep on Paddlin’!
Sk8,
This movement/stretch may he help loosen up your shoulder(s). I did/do it as part of a multiple stretch warm-up sequence for Shotokan.
Start with palms on sides of thighs.
Extend arms straight outward, palms down, as you bring arms over your head.
With arms extended straight, bring your hands over your head, backs of hands facing upward, then inward.
Bring your extended arms together.
Bring the backs of your hands together over your head, arms straight and extended upward.
Slowly continue to extend your arms above your head — as high as you can — while keeping the backs of your hands pressed together.
1 Like
I do very similar ones. Mate ya shoulda seen me the other day. Did a very solid work out that included 35 pull ups in total and 70 push ups.
Also had a really really good surf at tea tree at Noosa. A sneaky one day swell that I got to the car park in the dark and the car park was near empty. Only about 10 people in the water when I paddled out. In my 7 6 quad rehab board and damn. An hour and a half surf and about 10 waves. At least 4 of them were full length of the point 400 m long rides. The middle to end section was lining up and I was getting a rhythm of 6-8 turns in a row. But then paddled straight back out and felt no pain. If I was a little puffed I was nice to myself but it was a solid work out. So good…
2 Likes
Awesome glad you got some good waves! I’ve never seen an available parking SPOT at Noosa let alone an empty car park!!! Truly a miracle!!! Sounds like your rehab has gone really well. Nice looking board too.
1 Like
I’d say 35 pull-ups and 70 push-ups is outstanding.
Glad you got some nice waves a good day of surfing.
Exercise and Surfing are the Source.
1 Like
OP mentioned joints.
I’ve started getting joint / tendon issues at 45.
Doctors seem to think that if you’re not fully crippled and just trying to get on it early it’s not a problem. Screw that, started to diagnose myself instead. In the research, found:
-
flossing bands; restrict blood flow, exercise, take the thing off and hopefully get more blood flow to the tendons
-
Pulsed Electromagnetic Field Therapy
-
reducing inflammation via diet and Specialised pro-resolving mediators
When it comes to research/science, I do my best to use peer reviewed sources/publications that have high credibility.
Be careful out there…
Your link wouldn’t work. So I had to go to his site.
Contrary to what he said. Stretching makes a big difference, improving tendon/ligament elasticity, allowing gradual exercise improvement. Also it can improve blood flow to affected joints. And yes, stretching is something you should do regularly, always.
@127 overworking a tendon/ligament/joint with excessive exercise can increase and/or cause damage. Back off, allow healing and slowly start over from the beginning, easing back when/if pain is more than mild/minor.
Use exercises that don’t aggravate damaged tissue to improve stamina and heart function while your injury heals.
1 Like
If I recall correctly, the combination of exercise and stretching can affect the amounts of different fibrous tissue fibers (collagen, elastin) in connective tissue, affecting overall elasticity.
This article is also interesting. It is not especially supportive of the benefits of stretching. It supports more the neurolligical adaptation. You might like this website as all the articles are backed up by scientific studies and he links to the original studies.
No offense intended.
A quick scan of that link set off all of my alarms immediately. It is a dot.com site (com for commercial). He/she is “selling” a book. Mentions scientific studies; but I couldn’t find links to peer reviewed journal articles. Makes me think of Prevagen’s “clinical studies.”
[Gave up on the “Mayo Clinic Minute” video link and deleted it. Kept failing.]
My stretching is really more gentle warm up exercises (various muscle movements with a little stretching mixed in). “Warming up” muscles increases blood flow to muscles as well as to the joints involved. You are also stimulating proprioception and kinesthetic receptors.
When wounds/tissue injuries are healing, the connective tissue is constantly re-structuring.
Lack of motion (muscles, connective tissue, joint interfaces) can hasten calcification.
But warm-ups can also initiate a physiological response called “treppe,” a condition where muscle contractions become more efficient.
BTW If I don’t warm up before Shotokan karate, the difference in performance and muscle pulls is easily noticeable. I use Terry Dunn’s Tai Chi Warm-up and/or his long form Chi Kung standing exercise/meditation before Shotokan kata.
No Offense taken.
I’m not against stretching. Since my back “injury” I do a twenty minute routine every morning ( after drinking 32 ounces of water with half a lemon squeezed in). It ends with one set of push ups to failure (which now happens at around 45-50) and about 5-8 pop ups.
I’ll find a jpeg of my routine on the other computer (wife is using right now) and post it up later.
But that article has a lot of links to studies. You have to click on the foot notes and then on the link in the footnote. Here’s what I found embedded in the article (granted a lot are “abstracts” but given where the abstract is published I do not doubt there is a study behind them. I don’t have a science background like you, but I have used this website in my inqueries into certain subjects like strength training frequency and nutritional supplement use (and yeah, no prevagen for me).
p.s. I do a lot of distance running and never bother to stretch beforehand and have had not had adverse effects as a result. My warm up is jogging slowly the first few minutes of the run. I would stretch before surfing but if the waves are good I’m usually running to the water’s edge and sprint paddling out.
https://cdnsciencepub.com/doi/full/10.1139/apnm-2015-0235#.WUhIPcYZPUI
I only glanced at a few. But I saw what were clearly “meta-analyses,” typically high in uncontrolled variables. The main issue appeared to be static stretching. I’m sure there is some useful information to be gleaned.
As I said, what I do is primarily simple/gentle warm-up exercises where a small bit of stretching is incorporated. The primary objective is muscle/joint activation and movement to stimulate blood flow as well as connective tissue re-structuring.
Joint connective tissue can calcify with inactivity. Albeit personal scientific perspective, IMO stretching connective tissue helps break up/prevent calcification before it becomes too extensive.
They appear to be missing a critical point/aspect of proprioception — awareness of joint and body position. For example, after knee replacement surgery, proprioception must be retrained. Proprioception involves neural pathways. Stimulating and augmenting proprioception is critical for balance and agility.
Just saw your stretches.
What I do is very different. So I couldn’t tell you if or what might not have been included.
Just keep active and moving. Exercise at a high enough level to trigger the desired beneficial biochemical and physiological responses. But don’t push to the point of damage/injury.
The Mayo recommendation to stretch “after” exercise is the interesting point. Consistent with my “theories” about post-exercise metabolite and biochemical messenger stimuli for tissue re-structuring.
I have also read that stretching after exercise is more effective.
I believe what you are saying about proprioception is what I’ve come to understand about stretching- a lot of it is neurological rather than physiological- training the mind to accept a wider range of motion, tovercoming the protect by pain response.
This little diagram was helpful for me after my back injury-
So that we all have a common reference point;
AI Overview
“Proprioception is the sense of body position and movement, and is often referred to as the body’s “sixth sense”. It’s an automatic, subconscious process that allows you to know where your body is in space without relying on visual input. Proprioception is essential for many tasks, including walking, driving, and sports training.
Here are some things to know about proprioception:
- How it works
Proprioception is mediated by sensory receptors called proprioceptors, which are located in muscles, tendons, and joints.
- Related concepts
Kinesthesia is the ability to use proprioception to generate body movement and learn physical skills.
- Rehabilitation
Proprioception rehabilitation can include balance exercises, Tai Chi, yoga, and somatosensory stimulation training.
- Symptoms of proprioception issues
Symptoms of proprioception issues include falling when walking on uneven surfaces, balance issues, and uncoordinated movement“
AI Overview
“Proprioception is the sense of body part location and movement, as well as the sense of tension, force, and muscle effort. It’s essential for controlling posture and coordinated movement.
The primary receptors for proprioception are muscle spindles and Golgi tendon organs (GTOs), but other receptors also play a role:
-
Muscle spindles: The main receptors for proprioception, muscle spindles are believed to signal limb position and velocity, and encode muscle stretch.
-
Golgi tendon organs: These organs are located in the musculoskeletal system, along with muscle spindles.
-
Free nerve endings: These endings are located in the joint capsule.
-
Cutaneous receptors: These receptors are located in the skin.
-
Pacinian corpuscles: These are a type of mechanoreceptor.
-
Meissner’s corpuscles: These are a type of mechanoreceptor.
-
Merkel’s discs: These are a type of mechanoreceptor.
-
Ruffini corpuscles: These are a type of mechanoreceptor.
-
Piezo channel receptors: These receptors play a key role in the perception of pressure, touch, and proprioception.”
Kinesthetic Receptors
(AI Overview)
“Kinesthetic receptors are sensory organs that detect movement and position of the body, and are located in the muscles, tendons, joints, ligaments, and skin. These receptors are mechanically sensitive and include:
- Muscle spindles: The primary endings of muscle spindles respond to the speed and size of a muscle’s length change, while the secondary endings only signal the length change.
- Golgi tendon organs: Located in the muscles.
- Free nerve endings: Located in the muscles.
- Encapsulated endings: Located in the joints and ligaments.
- Slowly adapting type II receptors: Located in the skin.
The kinesthetic system sends sensory signals from these receptors to the brain’s sensory cortex through the nervous system, which then perceives the movement and position of the body. Kinesthesia is an important component of hand-eye coordination and muscle memory.”