For all surfers old and new, this is a reminder to warm up to minimise your chance of injury. 😀
A good surf warmup shouldn’t take any longer than 5 minutes, we know you're keen to get in the water!🌊🏄
At Mona Vale Chiropractic and Natural Therapies, we want to share our favourite routine that targets the key areas of hip, back/core and shoulder flexibility.
1️⃣Upward facing dog to child’s pose
Start on all fours and push your pelvis forwards and towards the floor whilst keeping your chest high and your arms straight, creating a curve in your low back. In yoga this is known as the upwards facing dog position. From here, shift your hips backwards, pushing your buttocks to your heels with your arms outstretched and head on the floor into child's pose. This warmup will help with low back flexibility especially extension for paddling and popping up.
2️⃣Lunge to hamstring stretch
In an upright kneeling position, put one leg in front of you into a lunge. Lean forward for a stretch through the front of the hips. From here, lean backwards bringing your hip over your back heel whilst straightening out your front leg to stretch the hamstrings, pointing toes towards the sky. This works on hip flexibility, stability and balance.
3️⃣Shoulder rotations
In a standing position, perform big circular motions keeping the arms straight. Repeat in the opposite direction. This warm ups the shoulders to help with that first paddle out.
4️⃣Torso twist
In a standing position, gently twist your torso to one side and then to the opposite side, engaging your core as you twist. Being careful not to lock your knees and let the arms move freely as you twist. Core exercises help with balance and turning.
5️⃣Tricep and side bend stretch
Using your left arm, lift it over your head and bend at the elbow having your forearm behind your head. Using the other arm grab at the elbow gently pull towards the right to help stretch the triceps. Then side bend through the torso for an additional stretch in your lats and spine.
Now that's enough time on the sand, see you in the water. 🏝️
What's your favourite warmup? Let us know in the comments 👍
