Exercises before and after surfing
Surfing can be an exhilarating and physically demanding sport that requires a lot of strength, flexibility, and balance. To prevent injury and optimize performance, it’s important to properly warm up before hitting the waves and to stretch after your session. In this text, we’ll discuss the benefits of warm-up and stretching, and provide some examples of exercises that can help prepare you for surfing and prevent muscle soreness and stiffness.
Warm-up before surfing:
A proper warm-up before surfing can help improve blood flow to your muscles, increase your range of motion, and enhance your performance. It can also reduce the risk of injury by preparing your body for the physical demands of surfing. A good warm-up can also help you focus mentally and prepare you for the upcoming physical activity.
Here are some warm-up exercises that are beneficial before surfing:
Cardio: A quick jog or brisk walk can help elevate your heart rate and warm up your muscles.
Dynamic stretching: Dynamic stretching involves moving through a range of motion to prepare your muscles and joints for activity. Some examples include leg swings, arm circles, and torso twists.
* Lunges – Lunges stretch your hips and hamstrings, and also activate your leg muscles.
* Arm circles – Arm circles help to loosen up your shoulder joints, which are heavily used in surfing.
Surf-specific exercises: These can include paddle drills, pop-up drills, and balance exercises such as standing on one leg or using a balance board.
* Squats – Squats work your legs and glutes, which are crucial for stability and balance when riding waves.
* High knees – High knees help to activate your core and leg muscles, and also improve your coordination.
Stretching after surfing can help reduce muscle soreness and stiffness, prevent injury, promote recovery, and improve flexibility.
Here are some stretches that can help you recover after a session:
Standing forward bend: Stand with your feet hip-width apart, fold forward from your hips, and reach your hands towards your feet. Hold for 30 seconds.
Cobra pose: Lie face down on the ground and lifting the chest and upper body up while keeping the arms bent and close to the body. Cobra pose is a gentle backbend that stretches your spine, chest, shoulders, and abdominal muscles while also strengthening the arms, back, and glutes.
Downward-facing dog: Start on your hands and knees, lift your hips up and back, and straighten your arms and legs to create an inverted V shape. Hold for 30 seconds. This pose stretches your hamstrings, calves, and shoulders, while also helping to lengthen your spine.
Hamstring stretch: Lie on your back, bend one knee, and loop a towel or strap around the arch of your foot. Straighten your leg and pull gently on the towel to stretch your hamstring. Hold for 30 seconds on each leg. Stretches your hamstrings and lower back, and can also help to calm your mind after a surf session.
Pigeon pose: From a downward dog, bring one knee towards your hands and place it on the ground in front of you. Extend your other leg behind you and lower down onto your forearms. Hold for 30 seconds on each side. igeon pose is a great stretch for your hips and glutes, which can become tight during surfing.
Remember, warming up before surfing and stretching after is an essential part of your surfing routine that can help you stay injury-free, improve your performance, and enhance your recovery. Incorporating these exercises into your pre- and post-surf routine can help ensure that you’re ready to ride the waves and feeling great both during and after your session.