Dynamic Mobility Warm Up
Dynamic mobility exercises for a surfing warm-up
Have you been struggling to paddle in the recent winter swells? Then may be your aerobic fitness is low. A dropoff in aerobic fitness, common in the colder, darker months of the year, will leave you struggling to paddle. So supplement your surf sessions with some form of aerobic training, like swimming or running.
Any dynamic movement exercises you incorporate into your warm-up program should be appropriate to the movements you would experience in your surfing session. The aim of any warm-up is to increase bloodflow to the working muscles, which will decrease muscle stiffness, allowing you to paddle out with slightly less effort, get into your first few waves quicker, and reduce the risk of injury.
A light three- to four-minute run followed by a short mobility set will increase body temperature which improves muscle elasticity. In the cold, muscles are far less elastic, which increases the risk of muscle strains and pulls. During the warm-up blood vessels dilate – this reduces the resistance to bloodflow and lowers the stress on the heart. As the body gets warmer there is an improved range of motion around the joints.
If you’re a competing surfer, warming the joints and increasing the range of motion will ensure greater performance on your first waves of the heat.
Joint rotations
Slowly take all joints though a full range of movement: wrists, elbows, shoulders, neck, shoulder blades, hips, knees, ankles.
Hip circles
With your hands on your hips and your feet spread wider than your shoulders, start by making circles with your hips in a clockwise direction for around 15-20 repetitions. Then repeat in a counter-clockwise direction.
Hamstring stretch
Extend your left leg and bend the right, support yourself by placing the hands on the bent leg and slowly lean forwards until you feel a mild stretch in the hamstrings. Repeat on the opposite leg and hold for around 20-30 seconds. Keep all movements slow and controlled.
Hip twists
Extend your arms out to your sides, and slowly twist your torso and hips to the left, slowly shifting your weight on to your left foot. Then slowly twist your torso to the right while shifting your weight to the right foot. Repeat 10-15 times on each side.
Leg swings
You may need the help of a surfing chum for this one to help maintain a good posture!
With your weight on your left leg, and your right hand on the shoulder of your surfing buddy for balance, swing your right leg forwards and backwards. Repeat 15-20 times on each leg.
Cross body leg swings
Leaning slightly forwards with one hand on the shoulder of your surfing buddy and your weight on your left leg, slowly swing your leg to the left in front of your body, pointing your toes upwards as you foot reaches its furthest point of motion. Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement. 10-15 reps on each leg.
Cool down
After a winter surf session most surfers just want to get warm and have a cup of tea, but a light flexibility session will leave you feeling refreshed and supple and ready for the next surf.
This article originally appeared in Carve Surfing Magazine.
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