THE IMPORTANCE OF WARMING UP BEFORE SURFING
The quality of our surf bath does not only depend on the waves or how we move in the water, because the sensations of a surfing session start sooner than you think. To enjoy a good surfing it is essential to prepare before entering the water. In this way, we prepare the muscles and thus reduce the risk of suffering an injury. At
WHY IS PRE-HEATING SO IMPORTANT?
Let's not forget that surfing is a demanding sport and requires being in good physical condition. But also, when surfing we train parts of our body that we normally don't exercise, so it is quite common to damage a muscle. And not only that, the body must acclimatize to the temperatures of the water and not jump in. We give you 5 reasons for you to understand the benefits of warming up before surfing:
- WARMING UP PREPARES THE HEART
And not just the heart. By warming up we are preparing the heart, lungs and muscles for the exercise that we will do later.
- INCREASES MUSCLE TEMPERATURE
Muscles contract harder and relax faster, reducing the risk of injury. But in addition, it also increases body temperature and improves elasticity. This factor is key, especially if you are going to surf in cold waters.
- GREATER MOBILITY
By warming up we get the range of movement to increase, that is, the joints are prepared for movement, and therefore, we will be more agile in the water.
- MORE ENERGY
Pre-warm-ups cause the body to produce hormones such as cortisol and epinephrine, two hormones responsible for producing energy. Therefore, by stretching before surfing we will ensure that, once in the water, we are much more agile and can last longer.
- MENTAL PREPARATION
Surfing is a sport in which the mental factor is key. No matter how good a physical condition we are in or the technique we have, if we are not mentally prepared it is useless. You need a strong mind, prepared for all situations that may arise in the water. The warm-up in the arena is a moment in which we must clear our minds and prepare for what we are going to do. Take advantage of this moment to pay attention to other surfers, to the currents... but above all to relax and get into the water with more concentration.
If all surfers want something, it is to catch the best waves and have fun in the ocean. Although all surf fans take a few minutes to warm up before entering the water, the reality is that there is a confusing debate around the world of stretching and its relationship with the sport. Many people believe that it is necessary to stretch the whole body, when in reality the key is to focus our stretching according to our specific needs.
The secret? A very simple formula: stretch what is short and strengthen what is long. That is, if a joint is hindered by a muscle that contracts or shortens, what will have to be done is to find a strategy to release that muscle. For example, when rowing it is very common to suffer from back, neck and shoulder pain. If you have very tense dorsal muscles, your shoulders will automatically turn inward and you will overextend your back, so you must release these muscles, and thus avoid that pain.
EXERCISES TO WARM UP BEFORE SURFING
And now that you know the importance of warming up before surfing, you will wonder what exercises I do as a warm-up? There are many surfers who use yoga to warm up, and although it is a very complete option, you must know yoga well to know what movements to do and not harm yourself.
Our recommendation? You have to think of one thing. And it is that in the water you will be moving all the time, so you have to do a warm-up of dynamic exercises. We teach you the exercises in parts, starting from top to bottom:
- NECK
To stretch the neck you must do it with smooth movements to the left and right, making semicircles and lowering the chin towards the chest. Important! Always do it with very slow and controlled movements.
- SHOULDERS
Standing with feet shoulder-width apart, swing one arm in circles both forward and backward, alternating arms.
- TRUNK
We are going to recommend two exercises to train the trunk. For the first, open your legs, leave your arms "lifeless" and move your trunk from one side to the other. Once you have stretched, repeat the same exercise but this time with stiff arms, imagine that you were on the board and you want to do a turn.
- BACK AND ABDOMINALS
The back and abdominals are two areas that we train all the time when surfing, while paddling, getting up, surfing the wave... that's why it's so important to warm them up before entering the sea.
This is our recommendation: lie on your back on the sand and raise your legs to a 90 degree angle, then move them to one side and then the other. This way you will be training the back and the abdominals, at the same time that you prepare the hip for the turns and subsequent movements.
- GLUTEUS
An exercise that we really like to stretch the buttocks is the one done by professional surfer Sally Fitzgibbons, which we call “sumo wrestler”. With your legs apart, lower your hips and take side steps.
- LEGS
We warn you now: the day after a day of surfing you are going to have a lot of soreness, especially in the legs. It is important that you train them in parts, and that is why we teach you different exercises.
Starting with the hamstrings, stand upright and supporting yourself or trusting your balance, swing your leg back and forth. Repeat this movement with each leg several times.
For the knees, make circular movements to one side and the other, opening and closing the knees.
As for the adductors, start by flexing the right leg and bring the left leg up to the side with the sole of the foot resting on the sand and the toes pointing forward. Rest your right arm on the bent leg and push with your left hand on the straight leg. Repeat this exercise with the same leg.
To finish, we like to do 10 jumps opening and closing the legs. And voila, run to the water!
THE PERFECT CAP FOR WARMING UP BEFORE GOING SURF: BORN TO SURF TRUCKER CAP
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In short, the best warm-up for you will be one that is designed with your needs and goals in mind. Start with our exercises and focus it as you need. Don't forget to warm up and enjoy what you like best!
QUESTIONS AND ANSWERS
- WHY IS IT SO IMPORTANT TO WARM UP BEFORE SURFING?
By warming up before surfing we make sure to prepare the muscles and, therefore, we are reducing the risk of suffering an injury.
- HOW TO WARM UP BEFORE SURFING?
The warm-up of each surfer will vary depending on her needs and objectives. However, there are several muscles that you should always prepare: neck, shoulders, trunk, back, abs, buttocks, and legs.
- WHAT SKILLS ARE NEEDED FOR SURFING?
When surfing you will be in constant motion and you need to be in good physical shape. It may seem difficult but soon you will improve. You will have to learn to paddle in the proper position, ride a wave, stand up of course, sit on the board and, most obviously, surf the wave.
- HOW TO STRETCH YOUR BACK AND ABDOMINALS BEFORE SURFING?
We recommend a very simple exercise with which you will stretch both your back and your abs. Lie on your back on the sand and raise your legs to a 90 degree angle, then move them to one side and then the other. This way you will be training the back and the abdominals, at the same time that you prepare the hip for the turns and subsequent movements.
- HOW TO STRETCH YOUR NECK BEFORE SURFING?
To stretch the neck you must do it with smooth movements to the left and right, making semicircles and lowering the chin towards the chest. Important! Always do it with very slow and controlled movements.
- HOW TO PREPARE YOUR MIND FOR A SURF SESSION?
You need a strong mind, prepared for all situations that may arise in the water. The warm-up in the arena is a moment in which we must clear our minds and prepare for what we are going to do. Take advantage of this moment to pay attention to other surfers, to the currents... but above all to relax and get into the water with more concentration.
