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TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 20231107 Cauipe Andy Troy DSC07489 copiar 1200x800 - Warming up before kiting

Warming up before kiting

The purpose of warming up before physical activity is to prepare mentally and physically for your activity. Warming up increases your heart rate and therefore your blood flow. This enables more oxygen to reach your muscles. A warmup also activates and primes the connections between your nerves and muscles, which improves the efficiency of movement. Additionally, your flexibility should be increased by dynamic stretching. Preparing your joints and nerves for exercise can prevent injuries and improve your performance.

This is a selection of a few exercises I do before every kite session. No matter what your discipline or level in the water, you should get your body ready for kiting action. I perform each exercise 10 times or for 30 seconds.

THEKITEMAG ISSUE #56
WORDS: Rita Arnaus
PHOTOS: Axel Reese. Photo here: Andy Troy

1. STANDING CROSSOVER TOE TOUCHES

To warm up the core and back

  • Stand with your feet wider than shoulder-width apart.
  • Lift your arms to the sides at shoulder height and keep your legs straight.
  • Bend your body and touch the left toe with your right hand.
  • Alternate touching the other side.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 1 1260x754 - Warming up before kiting

2. FRONT LUNGE ARM RISE

Get those legs ready for action

  • Stand with your feet wider than shoulder-width apart and keep the arms straight down next to your body.
  • Step forward with your right leg and lower your body until your thigh is parallel to the floor. Take a big step forward to make sure your front knee won’t go over your toes.
  • At the same time raise your arms high up.
  • Push through your front heel to go back up, then switch to the other leg.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 2 1260x754 - Warming up before kiting

3. SHOULDER FLEXION EXTENSION

To warm up the shoulders

  • Stand with your feet wider than shoulder-width apart and keep the arms straight down next to your body.
  • Engage the core, and raise one arm up keeping the other down.
  • Make sure to not bend the back and to get to the maximum stretching point.
  • Keep the position for a couple of seconds and change arms.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 3 1260x754 - Warming up before kiting

4. SQUAT

Legs warm-up

  • Stand with your feet shoulder-width apart and your arms forward.
  • Lower your body until your thighs are parallel to the floor.
  • Push through your heels to go back up again, keeping your core tight and squeezing your glutes.
  • Inhale when you go down, and exhale when you go up.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 4 1260x754 - Warming up before kiting

5. STANDING SIDE BEND

Lateral stretch/mobility

  • Stand with your feet wider than shoulder-width apart.
  • Put your left hand under your chest on your belly and raise your right arm above your head.
  • Bend your body to the left and send the right arm to that side.
  • Return, switch sides and repeat.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 5 1260x754 - Warming up before kiting

6. KNEE CIRCLE

Knee warm up

  • Stand with your legs together and knees bent.
  • Put your hands on your knees, and move your knees in clockwise circles several times.
  • Change directions and repeat.
  • Breathe naturally. Keep your back straight and don’t shrug.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 6 1260x754 - Warming up before kiting

7. NECK CIRCLE

For neck mobility

  • Stand with your feet together.
  • Go slowly through the following positions: chin to chest, ear to shoulder, back of head to back, ear to shoulder.
  • Engage the core.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 7 1260x754 - Warming up before kiting

8. NECK SIDE-TO-SIDE TILTS

Neck warm up

  • Stand with your feet together.
  • Tilt your head towards your left shoulder and hold it for a few seconds.
  • Put your right hand on the left side of your head, then gently pull your head towards the right.
  • Then switch sides and repeat.
  • Don’t move your shoulders when tilting your head.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 8 1260x754 - Warming up before kiting

9. SINGLE LEG HIP ROTATION

For hip mobility

  • Stand with your hands on your hips and your feet shoulder-width apart.
  • Lift your left knee to waist level and bend it at 90 degrees.
  • Rotate your knee to the left through the hip, extend it back down and go back to the starting position. Repeat the exercise and switch sides.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 9a 1260x754 - Warming up before kiting
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 9b 1260x754 - Warming up before kiting

10. WRIST FLEXOR

Wrist and forearm stretch 

  • Stand with your feet shoulder-width apart.
  • Put one arm straight out in front of you, palm facing up.
  • With the other hand pull your fingers down to stretch your forearm.
  • Hold that stretch then switch sides.
TheKiteMag 56 Duotone Rita Arnaus warming up Axel Reese 10 1260x754 - Warming up before kiting
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