Post Surf Flexibility

A key area of surfing across the globe is good flexibility; the understanding that good flexibility will aid surfing performance has been imbedded into surfer’s heads for some time now.

Flexibility is a vital and often a neglected component of surfing performance, as it is a requisite for optimal musculoskeletal function.

Types of stretching

There are various stretching techniques that can be employed to maintain or indeed increase flexibility these are;

Static

Slowly stretching a muscle to a point of mild discomfort/ tension and maintaining this lengthened position for a set period; this can be up to 60 seconds.

Static stretching involves taking a joint through its range to a point where the soft tissue is comfortably stretched and then holding the position for a period of time. This may be done three ways: positional, active or passive. Static is the most well known stretching type and can be a safe and effective way of stretching after a surfing session, otherwise known as cool down stretching

Dynamic

Using controlled, rhythmical movement to take a joint through its normal range of movement (ROM)

Dynamic stretching is a controlled, rhythmic, repeated motion to the point of tension and return to full inner position. For example, from a seated position, extend one leg in front of you and draw the toes towards the knee (dorsal-flexion) until tension is felt; return to full toe point (plantar-flexion) and repeat 10 times. Each motion should take at least three seconds. By using controlled movements, this type of stretching also lubricates the joints by stimulating the production of synovial fluid. The combination of light activity, and joint lubrication produces a combination of warm-up and stretching that is known as mobilisation, perfect for the many movements in surfing.

Ballistic

Rapid bouncy, jerky movements performed at the end of the range of movement to facilitate stretching.

Ballistic stretching refers to a rapid, accelerative, repeated action beyond normal ROM with a slow return to the start position. It is the most controversial form of stretching, abnormal stretch reflexes and/or cause damage to the skeletal muscle unit or associated joint structures. It is necessary only in sport-specific instances where the declarative muscle is at risk of injury in explosive activities – for example, the hamstrings are at risk of injury when they decelerate the knee as it approaches full extension during hurdling activities. Sprinters, hurdlers, martial artists and throwers are athletes who may need to incorporate ballistic stretching into their routines. This would follow other warm-up and stretching activities to prepare the tissue, with this in mind this is not a good form of stretching for surfers.

Passive

The term passive refers to the use of an external force, such as gravity, the use of another limb, or a partner to accomplish a stretch.

Passive-static stretching is distinguished from assisted stretching by the absence (passive-static stretching) or presence (assisted stretching) of the sports massage practitioner applying force. It will be further differentiated from positional or active-static stretching by the addition of an external ‘prop’ or force. In passive-static stretching the athlete uses a prop to resist a force in order to extend or deepen a stretch. The prop may be as simple as using hand and arm strength to deepen a hamstring stretch, or a towel hooked over the heel to draw the leg into a deeper hamstring stretch. This is an effective way to deepen a positional static stretch, as the athlete  is in control at all times, this type of flexibility training can be highly beneficial to surfers, however it’s a type of flexibility training that is best left to the experienced professional.

Active

In active static stretching the client activates an isometric contraction (where force is exerted but muscle length does not change) at the full inner position of the joint – promoting the static stretch at extension of the antagonist muscle or group. For example, fully contracting the hamstrings to full knee flexion will encourage a mechanical stretch of the quadriceps which will be enhanced by reciprocal inhibition. This type of stretching is useful for dancers and martial artists or others who need strength at extreme ranges of motion.