Dynamic Warm Up for Surfers – 5 Great Stretches for Surfing

Lynne Mackey from Oceanriders Online

Lynne Mackey from Oceanriders Online shows you how to effectively warm up before a surf session. Surfing requires full body movements. These dynamic stretches will help you loosen up and activate all the right muscles that are needed for you to have a more enjoyable and longer surf session. The video takes you through a number of dynamic stretches, starting with your neck and shoulders and then your trunk and lower body. The stretches should be done in a pain free range of motion. The stretches will help with mobility but will not cure or fix any serious injury. You should never stretch or surf if you are in pain. Rather consult a medical professional should you have an injury.

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Upper body

Neck stretches

Upper trapezius and levator scapulae stretch

The upper trapezius originates on your occipital bones and thoracic spine. Along with the levator scapular, which originates on the posterior tubercles of the 3rd and 4th cervical vertebrae, having tight upper trapezius and levator scapular muscles can cause neck and shoulder tightness and pain. This is a great exercise to help lengthen and stretch these muscles, which are often overused. Anchor the middle of a towel around the base of your skull and hold either end of the towel as you pull upwards to lengthen and stretch these muscles. Hold the stretch for 10 seconds and repeat for 2-3 sets.

Deep flexor activation using your towel

Activate the deep flexors of your neck by using your towel to protract against. The deep flexors are a very small muscle group which provide a lot of support and stability during neck extension and rotation. Perform 6 reps, holding each rep for 3-4 seconds.

Lateral towel extension

Your towel really enhances this stretch by allowing you more leverage. Opening your arm so that your palm faces upwards also allows the scalenes and sternocleidomastoid muscles to really open up and stretch at their end range. Make sure the towel is centred as you pull it laterally. Hold the stretch for 10 seconds and then swop sides. Repeat 2-3 times on each side.

Scapular Mobility

The scapular, or more commonly known as the shoulder blade, plays a vital role in shoulder movement. The scapular moves up and down (elevation and depression and forwards and backwards, protraction and retraction). The two exercises in the video will allow the blades to start moving more freely, which in turn will lead to better muscle recruitment and shoulder movement required for paddling. Hold each position for 3 seconds. Repeat 10 – 15 reps per exercise.

Lower Body

Happy Hips

This dynamic stretch will help loosen up tight hip flexors and your lower back. Keep both knees bent at 90 degree angles from each other. One knee and the hip start off internally rotated whilst the other knee is in external rotation. Make sure there is a distance of at least a meter between both legs so that you can feel the stretch. Hold the position for 3-4 seconds and then switch legs to repeat for the opposite side.

Bent knee leg swings

Start by lying on your side. Pull your knee up to your chest and hold it with your hand for 3 seconds before releasing and swinging the bent knee behind you. Grab your foot to enhance the quad stretch. Perform 5-10 reps per side.

Straight leg swings

Now perform straight leg swings to loosen the hamstrings. Swing your leg ahead of you and then behind you. No need to hold the position – get into a nice flow of dynamic movement. Perform 10 reps per side.

Push-ups

Perform 10 pushups on either your knees or toes. Activate your core muscles so that your lower back doesn’t drop as you perform your pushup. Your body should remain straight throughout the movement. Perform 10 -15 reps.

Featured in this video Lynne Mackey from Oceanriders Online explains how to effectively use the dynamic warm up for surfers. Surfing requires your entire body to be flexible and mobile. These dynamic stretches will help you get ready and activate all the right muscles that are needed for you to have a great long surf session. The video takes you through a few dynamic stretches, starting with your neck and shoulders and then your trunk and lower body. The stretches should be done in a pain free all the time. The surfing stretches will help with mobility but will not cure or fix any serious injury. You should never stretch or surf if you are in pain. Rather consult a medical professional should you have an injury. Subscribe to our YouTube Channel for more videos like this http://bit.ly/OceanRidersOnlineYouTube