Stretching to Prevent Injuries in Surfing

Stretching to Prevent Injuries in Surfing

Surfing is an amazing sport that requires strength, balance, and flexibility. Surfers use a lot of different muscles when they’re out on their boards, making them susceptible to injuries if proper precautions are not taken. One of the most effective measures that surfers can take to prevent injuries is to stretch. Stretching to prevent injuries in surfing helps keep your muscles flexible and strong, which can help prevent those kinds of problems. In this article, we’ll explain why stretching is so important for surfers, which stretches are best, and how to do them right

Which stretches are best for surfers?

Shoulder and Arm Stretching

Surfers rely heavily on the strength and mobility of their shoulders and arms for paddling and maneuvering on the board.

An effective stretch for this area is the triceps stretch. To perform it, stretch your right arm overhead, bend the elbow, and place the right hand between the shoulder blades. Then, with the left hand, gently press the right elbow toward the head until you feel a stretch in the triceps. Hold the position for 20-30 seconds and then repeat on the other side.

Leg and Hip Stretching

Strength and stability in the legs and hips are crucial for maintaining balance while surfing. The warrior pose is a useful stretch for this area. Start in a standing position with feet shoulder-width apart. Then, take a big step forward with the right foot and bend the right knee, keeping the left knee extended behind you. Hold the position for 20-30 seconds and then switch sides.

Lower Back Stretching

The constant flexion and extension during paddling and balancing on the board make the lower back one of the areas most prone to injury in surfing. A beneficial stretch for this area is the cat-cow pose. Start on your hands and knees in a crawling position. Inhale as you arch your back toward the ceiling and lift your head and tailbone upward (cow pose). Exhale as you round your back toward the ceiling, dropping your head down (cat pose). Repeat this movement for 10-15 repetitions.

How do you Perform those Stretches Correctly?

Proper technique is just as important as the stretches themselves. Here are some tips to ensure you perform the stretches correctly:

Tips for Proper Technique

• Warm-up before stretching: Perform a light warm-up, such as jogging in place or doing some jumps, to prepare the muscles for stretching.
• Maintain steady breathing: Breathe deeply and steadily while performing stretches to help relax the muscles and increase flexibility.
• Avoid bouncing: Avoid bouncing or jerky movements while stretching, as this can lead to muscle injuries.

Recommended Time and Frequency

It is recommended to dedicate at least 10-15 minutes per day to perform specific stretches for surfing. Additionally, it is beneficial to stretch both before and after a surfing session to prepare the muscles and aid in recovery.

What else can surfers do to stay safe?

In addition to stretching, there are other things surfers can do to avoid injuries. For example, warming up before you hit the

water can help prepare your body for the physical demands of surfing. And wearing protective gear like a wetsuit and a leash can help protect you if you fall off your board.

For safer surf sessions, we also recommend checking our articles about the importance of taking surf lessons or tips for reading surf waves and avoiding injuries.

Stretching is an important part of any surfer’s training routine. By incorporating specific stretches for surfing into their training routine and following proper techniques, surfers can help keep their bodies strong, flexible, and ready to face the challenges presented by the ocean. Stretching is crucial to prevent injuries in surfing for surfers of all levels . Following the tips we’ve provided in this article, you can stretch effectively and reduce your risk of injury.