Smorgasboarder_11_May-2012

Newport Beach, Australia
STRETCHES
FOR SURFERS
IMPROVE YOUR FLEXIBILITY, MOVE BETTER AND
PREVENT INJURIES WORDS: CLAYTON BEATTY
I predict most surfers would like to have better flexibility
in at least one or more areas of their body. I know as I get
older my muscles appear to get tighter more easily after
exercise and don’t seem to loosen up as quickly again.
That’s why I make sure stretching plays a significant part of
my training routine. Even up until a few years ago if I was
rushed for time in my workout I would often skip stretching,
thinking I would be fine without it. However these days I
have a greater appreciation for regular stretching and the
benefits it provides.
WHY STRETCH?
Stretching is an important activity for surfers for a number of
obvious reasons. It will help improve your flexibility and joint
range of motion so that you can move more efficiently when
surfing (more mobile shoulders for better paddling, looser hips
for different squat and lunge positions when riding a wave, etc).
It will also help prevent injuries as you are less likely to strain a
muscle that is long and flexible as opposed to short and tight.
Additionally stretching can also help improve recovery after
exercise by increasing blood flow to your muscles.
WHEN IS THE BEST TIME TO STRETCH?
There is no right or wrong time to stretch, but there are
times when it can be more beneficial. In my opinion the
best time to stretch is post exercise (after surfing or after a
workout) when the muscles are still warm. Stretching at this
time will also help assist your muscles to recover and avoid
stiffening up.
You can also stretch before surfing or exercise, especially
on muscles that are unusually tight. However I would also
encourage you to do more of an active warm-up after
stretching, as stretching can potentially relax your muscles,
when really you want the opposite to occur before exercise.
Thirdly you can stretch every day whenever it suits, such as
in the morning or in the evening before bed. I know I will
often stretch at night especially if I feel like my muscles are
a bit tight from exercising or even from sitting in front of the
computer.
TRY THESE STRETCHES…
There are lots of great stretches to help improve your
flexibility and I’m sure you all have a few favourites. Here
are a few that you may want to try to help free your muscles
even more. Hold each stretch for 20-30 seconds and repeat
on muscles that are especially tight. Make sure you keep
breathing during the stretch and only go to the point of
tension, not pain.
1.
Triceps / Shoulders / Lats
Reach one arm behind your head, pull your elbow
with your other hand and flex your body laterally.
2.
Chest
Bend your arm at 90 degrees and with your forearm
on the swiss ball, then rotate away from the ball to
feel the stretch in your chest.
3.
Quadriceps / Hip Flexors
Starting in a half kneeling position, extend your back
foot onto a bench and reach your hand up overhead
to get a better stretch.
4.
LOOSEN
UP, CHUM
Hip / Glutes
Cross one foot onto your opposite knee, then clasp
your hands behind your thigh and pull towards
your chest.
Clayton Beatty is a qualified Exercise Scientist
with a BSc Human Movement Degree from the
University of WA and is a member of Exercise
and Sports Science Australia (ESSA). He runs
Total Surfing Fitness, created to help surfers
improve their skills and reduce the risk of injury.
Check out his website for surf-specific
functional training exercises. Go to
TotalSurfingFitness.com, and there’s even
a free sample workout to get you started.
5.
Hamstrings
Wrap a towel around your foot and
keeping your opposite leg on the ground,
pull your foot towards you until you feel
the stretch in your hamstring.
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