Welcome back to our series on enhancing your poker game through health and wellness. We’ve already touched on areas such as hydration, sleep and regular movement, and this week we focus on a vital yet often neglected area: mobility and flexibility.
Prolonged sessions at the poker table can lead to various physical discomforts, from back pain to muscle stiffness, which can significantly detract from your gameplay and overall health.
I’m pretty sure that eight years of playing poker full-time took me from 6’5” to 6’3”, so let’s dive into how to prevent this from happening to you.
Combating the physical toll of poker
Sitting for long periods, especially under the stress of life-changing money decisions deep in a tournament, can strain the back, shoulders and neck. This not only affects your comfort but can also impact your concentration and effectiveness at the table.
By incorporating mobility exercises and stretches into your routine, you can alleviate these ailments and improve your physical resilience, allowing you to maintain peak performance for longer periods of time.
Mobility moves for poker players
Here are some straightforward exercises and stretches specifically chosen to help counteract the physical strains of playing poker:
- Seated twists: While sitting, place your right hand on the back of your chair, twist your torso to the right while keeping your hips square, and hold for 10-15 seconds. Repeat on the left side. This exercise helps relieve tension in the middle and lower back.
- Shoulder shrugs and rolls: Lift your shoulders towards your ears, then roll them back and down. Repeat this movement several times to reduce shoulder and neck stiffness.
- Wrist flexes: Extend one arm in front of you, palm up. With your other hand, gently press back on your fingers to stretch your wrist and forearm. Hold for 10-15 seconds, then switch hands. This is especially useful for players who experience wrist fatigue from holding cards or shuffling chips.
- Chair hamstring stretch: While seated, extend one leg outward and lean forward gently over the extended leg to stretch your hamstring. Hold for 15-20 seconds, then switch legs.
Implementing a routine
To get the most out of these exercises, try integrating them into your daily routine:
- Pre-game: Spend 5-10 minutes on mobility exercises before you start playing. This can help loosen up your muscles and increase your comfort level. I used to do this routine from YouTube every morning.
- During breaks: Use tournament breaks to perform quick stretches. This not only helps keep stiffness at bay but also keeps your blood circulating and your mind alert.
- Post-game: After a long session, dedicate some time to a more thorough stretch routine to cool down and aid in recovery.
If you really want to start taking your mobility seriously, I’ve been using the Pliability app every morning and doing their routine of the day which generally takes 20-25 minutes. They have shorter sessions available as well and you can target certain problem areas you may have that are unique to you. If you use my signup link to join, you’ll get 2 weeks free.
Looking ahead
Incorporating these mobility and flexibility exercises into your daily life can do more than just improve your comfort during poker sessions. They contribute to your overall well-being and can enhance your longevity both at the poker table and beyond.
Next week, we'll dive into the power of resistance training, exploring how building strength can elevate your poker game. We'll discuss specific exercises that enhance endurance and stability, ensuring you're as strong at the table as you are off it. Tune in to discover why a little muscle can go a long way in securing your next big score.
Stay flexible, stay strong, and get ready to bring your best game yet.
Images courtesy of Vitaly Gariev/Rishikesh Yogpeeth/Unsplash
