Alternate Sports Solutions

The Core of Surfing – Part Three


This week we focus on Flexibility , there is a lot to take in on flexibility and core strength so I thought I would separate them and put up a post about core strength in a fourth part next week

Flexibility

Every surfer knows (or should know) how important flexibility is to their surfing , not only does increased flexibility minimize the risk of injury but it facilitates your body through your turns , lay backs especially or when squeezing into a tight barrel.

Like any form of exercise stretching needs to be done prior to commencement of the activity. I have just returned from the first South African PST (pro surf tour) event in Cape town and I was shocked to see how little of the competitors actually stretched before their heats , this was even more shocking considering they were competing in the cold Atlantic ocean ,cold reduces flexibility and thus increases the chance of injury .Considering how many times a surfers muscle contract and stretch and the quick explosive muscular contraction performed to turn the surf board , it is highly important to warm up and stretch before you surf.

How you ask? Pre surf stretching should be dynamic opposed to the traditional static way of stretching (stretch and hold for 10 – 30 seconds) , dynamic stretching is an active form of stretching which consists of controlled swinging movements of the arms and legs to gradually take you to the limits of your range of motion, there are no bouncy or jerky movements. Dynamic stretching is useful for active aerobic warm ups .A very functional type of stretching, which imitates of emphasizes the movements of the activity to come. Dynamic stretching increases the temperature in the muscle (“warm up”) and increases the athletes range of motion.

Important muscles to stretch for surfing:

Rotator cuff muscles (muscles found in the shoulder)
Upper and lower back
Biceps and triceps
Pectoral muscles ( chest)
Obliques
Glut muscles (buttocks muscles)
Quadriceps
Hamstrings
Gastroconemius (calf muscle)
Ankle
After a surf or a day of surfing static stretching can be performed to relax the muscles and remove waste products as well as to improve flexibility , stretch to an end position and hold the stretch for 30 seconds , static stretching does improve range of motion (flexibility).
Yoga is an excellent form of flexibilty training for surfers , this should be added to your daily schedule ther are various dvd's out there with yoga exercises for surfers (Yoga for surfers Vol 1-3 , as well as Taylor Knox has his own set of surfers exercises dvd's out which cover flexibility and yoga.)

References:
Stretching and Flexibility - Types of Stretching by Brad Appleton
Essentials of strength training and conditioning by T.R. Baechle and R.W. Earle

Wade Botha
Sport Scientist
International Surf Judge