I can vouch for EToriginal. He's like "part of the furniture" out there. Another SUP tragic......

Who are you to talk Brenno!?
You're not that far behind us old farts, on your lairy looking skateboard board seemingly every day
Swells dropped right off, so it might be time to give Pauline another go (the wooden girl)

1/ Jump on the road or mountain bike a couple times a week for a few weeks before the trip.

2/ Stretch your hamstrings every morning on the trip , this will be your savour to your back. Lay in a doorway and put your leg straight up on the door jamb.

3/ Don't start drinking beer before 5pm and stop at 8pm.

4/ Take good drugs (anti inflammatory) as soon as you get sore take them don't wait a few days.

5/ Get off you board and float for 5 to 10 mins every now and then.

After the first few days you actually start to get stronger just don't let your back swell up early on.

EToriginal said..
I can vouch for EToriginal. He's like "part of the furniture" out there. Another SUP tragic......
Who are you to talk Brenno!?
You're not that far behind us old farts, on your lairy looking skateboard board seemingly every day
Swells dropped right off, so it might be time to give Pauline another go (the wooden girl)

You better get to it mate. We're due for 25 knot winds Thursday onwards (my days off of course), so you may end up in the islands if you leave it too long.
Pauline Kon-Tiki!

Small cup of Geelong cement and changing your floral blouse for a flannelette shirt might help

Some old dudes still killing it , dustin fletcher 40 still playing afl , bernard hopkins 50 , dave kalama age?george foreman , axeman dave foster , cyclist danny clarke , olympic rower forget his name but was in mid forties , our own kelly margetts , that ultra marathon dude?showing age is just a number.trev hendy and his son taking out the open board rescue . Amazing.

DavidJohn said...

teatrea said...

Some old dudes still killing it , dustin fletcher 40 still playing afl , bernard hopkins 50 , dave kalama age?

I talked to DK a couple of months ago about his age.. He's recently turned 50..

I'm 58 this year.. No wonder I feel old..

Geez 58 i guess we wont be seeing to many more down wind vids only joking just shows while most 58 year olds are sitting around complaining about their dodgy knees and back some are out still living the stoke

apps.apple.com/de/app/bodyweight-training-von-mark/id416981420


good exercises to gain muscles or just stay fit. no gear needed. you can customize the exercises. training time between 20 and 40 minutes 3-4 times a week.
try it its excellent.

Not at 63!

Get into some Yoga for strength and flexibility, try a few different types to see what floats your boat.
Definitely try some Yin Yoga (to balance out all that Yang activity), to work on the Fascia and get all the joints moving properly again. Keep working on all sorts of functional movement.
Have a good look at your diet, try reducing or eliminating all the animal fats and other toxins. Stay well Hydrated with awesome toxin free water (get some natural spring water). Get in the ocean every day.

often many yoga postures can irritate lumbar disc issues and back problems - yoga is great for the right person who can activate the right muscles at the right time. SO once you've got that down pat, yoga isn't a bad option!
Like you said, Pilates is strength based - it's a form of resistance training but conducted in a way that is appropriate for many injuries, particularly easily aggravated lower backs. Many reformer pilates exercises train muscle groups used in SUP and surfing!

Good luck! don't get frustrated if the physio is super picky with your body position, it's all about control!

57 Year - multi sports (kite, SUP, race bike, hike,... and paragliding) and fitness (muscles and cardio) when it's raining or freezing. North Sea choppy is frequent still managing a 7'4" during 4 hours

Movement Lab said..
Some good suggestions on here. Just my 2 cents on the stretching. I see some many of my SUP clients telling me they stretch their hamstrings to help their back pain pre and post paddle. As it turns out the majority of these guys I see tend to have an anterior pelvic tilt (which kind of looks like you have a big arch in your low back and your tummy sticks out-not just from the beers). In this case hamstring stretches can actually make the back more unstable. These guys usually need to stretch hip flexors instead (plus technique adjustments/strengthening exercises). Just something to think about-stretching needs to be targeted :)

Plus one on the hip flexors - too often overlooked. We tend to think of hammie tightness as the problem, when really it is more of a symptom. If we actually look for the problem, like an excessive anterior pelvic tilt, get some control through your lumbopelvic region, then the hammies will sort themselves often. I find a lot of paddlers tend to stand on the board with an excessive anterior pelvic tilt due to the fact they haven't got the glute strength and or endurance / proprioception to maintain some hip extension, particularly if they are developing a motor pattern with paddling - shifts the focus away

CarterSUPhysio said..

Movement Lab said..
Some good suggestions on here. Just my 2 cents on the stretching. I see some many of my SUP clients telling me they stretch their hamstrings to help their back pain pre and post paddle. As it turns out the majority of these guys I see tend to have an anterior pelvic tilt (which kind of looks like you have a big arch in your low back and your tummy sticks out-not just from the beers). In this case hamstring stretches can actually make the back more unstable. These guys usually need to stretch hip flexors instead (plus technique adjustments/strengthening exercises). Just something to think about-stretching needs to be targeted :)

Plus one on the hip flexors - too often overlooked. We tend to think of hammie tightness as the problem, when really it is more of a symptom. If we actually look for the problem, like an excessive anterior pelvic tilt, get some control through your lumbopelvic region, then the hammies will sort themselves often. I find a lot of paddlers tend to stand on the board with an excessive anterior pelvic tilt due to the fact they haven't got the glute strength and or endurance / proprioception to maintain some hip extension, particularly if they are developing a motor pattern with paddling - shifts the focus away

Would you mind translating "excessive anterior pelvic tilt" - do you mean we stick our backside out too far? I have googled some stretches for the hip flexors - I assume this is what you are talking about: www.fitbodyhq.com/fitness/12-great-stretches-for-tight-hip-flexors/

My physio has mentioned my glutes a number of times but it seems to mean putting more weight on my heels instead of my toes - I don't feel very well balanced that way. Is this how you recommend we should paddle the board?

Basically - imagine walking around with a 'duck bum'. Naturally we stand with a very small anterior pelvic tilt and this is ok - it's when you have difficulty maintaining this small amount and it becomes more! It's hard over the internet to describe what this looks like and you usually need someone point it out. Weight in the heels instead of toes is important for your knees and back and is a basic cue that makes you use your glute muscle more - which is a good thing. It feels strange to start with, but you will get used to the feeling. I can't see those videos on the computer i'm on (stupid technology) but a super basic hip flexor and quad stretch all in one that I give out is this one


This stretch is always done WRONG. Don't lean forward from the chest / waist. Your head should be over your hip, straight up like the guy in the picture. Then the 'feeling' to try and achieve is to roll your bum under and forward (lift your gonads towards the front - almost like a small thrust where you squeeze your bum) When you do this correctly, you won't have to lean forward much at all to feel the stretch through the front of your hip and thigh. You can vary the height of your back leg to not having it raised at all, or with your heel further up towards your bum. Start off obviously, with the back leg lower until you need more stretch.

Some great advise there cantsupenough .which path to take ?

no one has suggested tai chi .good for balance .yoga builds great core strength .among other things.

i use to date a yoga instructor ..she was strong ..that's all I can tell you about it sorry .great memories.
I was a personal trainer at the time .
stay active ..we all go through stages of soreness ..I'm sure you'll work through it .

keep supping its the best medicine .

Thanks Tardy - and thanks CarterSUP.

I have been trying Pilates, and that seems to be helping (pleasantly surprised). And I have tried a few body-weight exercises.

And every chance I get I paddle (had an OK session at King Kong Island on Sunday!).

Tai Chi - I hadn't thought of that. But as you say, it could be a good match.

I am in the middle of a week of travel now, and I will travel all next week - and then I'll have four weeks clear to prepare for the trip. Hopefully that will include 3-4 sessions each week.