Duotone Diversity Magazine No.02 2020

KNEE CIRCLES MUSCLE AREA: Pure joint exercise AIM: Warming up, production of synovial fluid for enhanced movement and cushioning in the knee area HOW IT’S DONE: STARTING POSITION: Closed stance EXERCISE: Knees slightly bent, hands resting on your knees, slowly make even circular movements in both directions REPETITIONS: 30 – 60 seconds Kiteboarding often exposes the body to great forces. This inevitably brings a certain risk of injury with it. Good muscle tone is key – especially during jumps and landings. Being physically well prepared means you can stay out longer having fun on the water and ultimately your risk of injury will be lower. To get maximum enjoyment from kiteboarding, it is essential to warm up properly immediately before each session and to do some training during the off-season – to prepare, to improve your physical skills and ultimately to enhance your performance. We teamed up with Dr. Lukas Brandner and his head physician Christian Slechta-Pleterski to offer you a set of exercises that will get you physically prepared for the kite season. WARM-UP Targeted warm-up exercises immediately before a session help prepare the body for the workout. Elevating your heart rate increases the blood flow through your muscles, provides more energy (by converting protein, carbohydrate and fat into energy) and activates your cells, which stimulates the production of synovial fluids for enhanced cushioning of your cartilaginous tissues. In addition, the warm-up activates the central nervous system, ensuring better reflexes and more rapid muscle contractions; your overall alertness is also enhanced. Once you finally get started on your session, especially at the start of the season, you should first take your time to get used to the conditions and take things gently. Give your body and mind 10– 20 minutes to adjust before getting close to your performance limits (jumps, tricks etc.) Exercises presented by Stefan Spiessberger Photos Max Brinnich Lukas Brandner Dr. Brandner specializes in the minimally invasive treatment of sports and joint injuries, as well as bone fracture treatment. He is the founder of Sport Medic, a sports medicine center in Vienna, Austria, that not only optimally treats injuries and conditions, but also accompanies patients during their rehabilitation to actively practicing their sports again. The Sport Medic’s team of specialists supervises numerous national and international professional athletes. Dr. Brandner is the team physician for the Austrian national Volleyball Team, the Austrian Skiing Association and others. Sports have always beena central part of his personal life. Practicing extreme sports himself such as speed flying, free skiing and mountain biking, he has had his fair share of injuries experiencing the patient role first hand and understanding the importance of a thorough and systematic recovery process. Christian Slechta-Pleterski Christian Slechta-Pleterski, Bsc., is a physiotherapist who teamed up with Dr. Lukas Brandner in 2016. He studied sports science, loves the great outdoors and is a passionate skier, footballer, volleyball player, mountaineer and rock climber. He accompanies patients on their way to recovery and knows all the exercises that get those muscles work again as well as how to prevent injury in the first place. He is team Physio for the Football Club Danube Dragons Youth. HAND WALK WITH PUSH-UPS To prevent injury, muscles often have to be active in positions where they are already at the limit in terms of their range of movement, e.g. in a fall. These movements are usually sudden and unpredictable. That’s why your tissues need to be specially prepared for any eventuality by warming up first. MUSCLE AREA: Back: Rear thigh muscles, glutes, back muscles, ... Front: Chest muscles, shoulder muscles AIM: Fascial mobility, flexibility, improved neurodynamics, activity in the furthest joint position (end of movement) HOW IT’S DONE: STARTING POSITION: Legs extended, hands placed as close as possible to your feet on the ground EXERCISE: Gradually walk your hands forwards into a push-up position PUSH-UP: Body straight, stomach tight, breathe. Then in small steps, climb your feet forwards towards your hands. The movement in your legs should come from the ankle and foot; legs and arms remain extended. LUNGES AND UPPER BODY ROTATION This exercise requires balance as well as strength. It trains the muscles in the so-called “leg-axis” (hip-knee-foot) to ensure stability. MUSCLE AREA: Glutes, thighs, core AIM: Leg-axis stability, greater core strength in rotation, stronger leg muscles HOW IT’S DONE: STARTING POSITION: With one foot stepped forwards, lower your other knee without letting it touch the ground, upper body upright, arms crossed in front of you EXERCISE: Upper body rotation around your vertical axis without turning your pelvis REMEMBER: Avoid hollowing your back, stay balanced REPETITIONS: 2 × 30 sec, once with your left leg forward and once with your right leg forward VARIATION 1: With a weight VARIATION 2: Walking lunges, in dynamic form P E O P L E 42 43 P E O P L E T R A I N I N G FOR THE SEASON