posture

Chin up, Back Straight, Shoulders Centered Over Hips

by Beamoc

Each year, fly fisherman suffer from injuries that could have been avoided if they had taken a few simple measures to prevent them. Not unlike the majority of the population one of the major troubles fly fisherman face are back ailments, particularly in the lower back. These problems can stem from a majority of factors including poor posture, improper body mechanics, gear selection (vests vs. chest packs), and even your wading style.

Above all posture is probably the hardest thing for fly fisherman to change. Good posture starts where most problems begin, in the lumbar spine, or low back. Flip through any magazine and you will find a shot of a fly fisherman leaning forward to stay out of view of a weary trout. The same stealthy approach can be taken with less stress placed on the low back if fisherman would bend down, not over. The hips and knees are much more resilient joints than the lumbar spine and are far better designed to support our weight for extended periods of time. In general, try to keep your shoulders centered over your hips as this will limit forward flexion, one of the most damaging forces to the discs and vertebrae. If you do find it necessary to get lower, and the water depth will allow it, drop to one knee. After all, your waders are a lot easier to fix than you back if it fails you.

Another area where anglers can improve their posture is the shoulders. Fly fishing, like most activities, takes place in front of us. This means that we have a tendency to draw our shoulders together which places all the posterior shoulder muscles on stretch. How many times after a long day of fishing have you experienced pain or soreness between your shoulder blades? To correct this, try to remember to keep your shoulders back, so that they are in line with the rest of your chest. This will also help the important rotator cuff muscles to work more efficiently with less fatigue. Something that will no doubt allow you to cast with greater accuracy and distance at the end of the day when the sun is setting and the river is dimpled with rises.

In addition to the lumbar and thoracic spine, the cervical vertebrae are also subject to unnecessary stress while on the stream. How many of you have your chin stretched forward reading this right now even though you are having no trouble seeing the words? The same applies while fishing. Sticking your chin out a few inches will not help you see that size 22 spinner any easier, it will only give you a cramp in your neck. A simple exercise to help strengthen the posterior neck/shoulder muscles and reinforce good posture can be practiced in the car on the way to your favorite hole. While sitting up in your seat, pull your shoulders back squeezing your shoulder blades together. At the same time, pull your chin back while keeping your eyes on the same level. In other words, don’t tilt your head up or down. Hold this position for ten seconds and then relax, repeat ten times.

Another final consideration that might decrease the stress placed on your back this fishing season would be to replace your vest. It is a well known fact that fly fishing vests cause many problems among fisherman, evidenced by the increasing number of those who opt to go with a chest pack. My personal choice is a small pack that I picked up at an army surplus store for around seven dollars. It has a shoulder sling in addition to two straps meant to attach to a belt, which I run my wading belt though. This acts as a three point harness and it sits comfortably in the small of my back. I can easily slide it to the front to access it and then slip it around back to keep it out of the way while fishing. While I have never tested any of the models on the market designed for fly fishing, I’m sure any of them would be more comfortable and less cumbersome than a vest, if you can get past the nostalgia.

These are just a few suggestions that may make your fishing experience more pleasurable and may extend the length of time you are able to spend on the water. If you are suffering from low back, shoulder, or neck pains that have persisted for any length of time, please see your physician. A quick visit to your doctor along with a few sessions of physical therapy can return you to your pre-injury status faster than you think and will ensure that you can fish pain free this season. If you have any questions please feel free to e-mail me. I hope you all have an enjoyable and most importantly healthy fishing season. And remember to tell your self one thing before stepping into the river or making the first cast, POSTURE!!