Exercises to tone fishing muscles

Here is my personal list of exercises for fishing success. They are stretches and specific muscle builders. Always consult with your physician before doing any of these exercises.


Exercises to make casting more perfect

Stretch and twist your torso: From a seated position with arms folded over your chest, bend at waist to the right, hold for a count of 10, return to straight seated position and repeat to left. Now rotate at the waist to one side, hold for count of 10, return to neutral seated position and repeat to opposite side. Do not bounce the stretch, do not stretch until you feel pain, do not over exert yourself. Inhale before the stretch and exhale during the stretch.

Shoulder rolls, arm rolls, wrist rolls: In a standing position, head up, eyes forward, arms at sides, slowly roll shoulders forward in small circles progressing to larger circles. Reverse. Do about 10 times each. Now extend arms out level with floor. Make small, forward circular movements with arms progressing to larger circles. Reverse. Do about 10 times each. Finally extend your arms out in front of you. Make circular motions with both wrists, first in one direction, then the reverse direction. Do about 10 times each.

Upper arms, chest stretch: Stand with feet shoulder width apart, arms extended out level with floor, palms facing forward. Move arms back as far as you can. You will feel the stretch in the biceps and upper chest muscles.

Stretch your wrists: Put hands together like you are praying. Raise elbows until arms are parallel to the floor while keeping palms of hands flat together. Hold for count of 10, release. Repeat 3 times (with weights see this article).

Stretch your fingers: Rub hands together vigorously to warm them up. Make balled fists with both hands. Hold for a count of 10. Open fists and extend fingers as far as possible. Hold for a count of 10. Repeat 3 times (for more extensive Chinese wrist and finger exercises see this article).


Build "the fishing muscle" for rod bending landings

The muscle most responsible for hauling in a fish is the one that tires most easily, the brachialis. It is the muscle that flexes the elbow joint. I call it the "fishing muscle."

The number one exercise to add rod-bending power to your fish landing skill is the preacher hammer dumbbell curl followed by the hammer dumbbell curl.

Reverse dumbbell curls and reverse preacher curls can also help.


General stretching exercises in pictures and video

Pictures
Stretching 1, stretching 2

Videos
Stretching arms
Stretching biceps, chest
Stretching triceps

Expect to see results in 4 to 6 weeks of regular exercise. Fishing is more of a physical sport than we realize!