We're all aware of the importance of a robust warm-up routine. However, let's acknowledge the truth – implementing it can sometimes be done half-heartedly, or we may resort to the classic "I'm already sweating, it's boiling hot outside" excuse. Spoiler alert: just feeling hot doesn't automatically mean your muscles and tissues are ready to go. Especially when you're on a surf trip, you will see locals pop into the water the way they do it everyday, without any warm-up - and you'll be tempted to do the same.
But why is a good warm-up so important for surfing? Think of it as your strategic advantage, especially when you are prone to developing any kind of pain and/or when you don't get to surf all around the year. Not only does it get you in the zone and prepare you for the physical effort, a thorough warm-up also enhances blood flow, rendering tissues more pliable, flexible and less susceptible to injury.
We've curated our top 10 warm-up exercises for surfers who struggle with rib-area pain, specifically targeted at activating the tissues in your upper abs/lower ribcage. These exercices consist of dynamic stretches and cardio, which mean they increase your heart rate but also prime your muscles and tendons for the upcoming surf session.
Torso Rotation Squats:
- Stand with feet shoulder-width apart
- Get into a deep squat
- As you come up, rotate the torso gently to one side, after the next squat to the other side
- Gradually increase the range of motion to engage the muscles around the rib area.
Side Bends:
- Stand with feet shoulder-width apart and arms extended.
- Slowly bend from side to side, reaching towards the floor with one hand while reaching with the opposite arm above your head.
- Repeat on both sides to stretch the lateral muscles.
Cat-Cow Stretch:
- Start on your hands and knees in a tabletop position.
- Inhale and arch your back (Cow Pose), lifting your head and tailbone.
- Exhale and round your back (Cat Pose), tucking your chin to your chest.
- Repeat to enhance flexibility in the spine and core.
Dynamic Lunges:
- Step forward with one foot into a lunge position.
- Alternate legs, moving dynamically to engage the lower body and warm up the hip flexors. Rotate your torso in the direction of your front knee to increase the stretch and challenge your stability.
- Ensure proper form with a straight back and a 90-degree angle in the front knee.
Dynamic Twists:
- Sit on the ground with legs extended.
- Twist your upper body to one side, reaching your opposite hand towards the outer side of the knee.
- Alternate sides, promoting mobility in the spine.
Jumping Jacks:
- Perform classic jumping jacks to increase overall body temperature and engage the core.
- This dynamic exercise prepares the entire body for the demands of surfing.
Plank Series:
- Start in a plank position and transition between forearm and full plank.
- Add shoulder taps and side planks to engage the obliques and strengthen the core.
Shoulder Rolls/Arm Circles:
- Stand with arms relaxed by your sides.
- Roll your shoulders forward and then backward in a circular motion.
- Then make the movement bigger, extending your arms in small circular motions with your arms, gradually increasing the size of the circles.
- Reverse the direction to ensure balanced warm-up.
Sun salutation
- many of you may already know it: this popular yoga flow stretches and activates your rib area like few other exercices. We love this step-by-step guidance from Salty Yogis.
While there are a million great warm-up movements out there, the most important thing is to discover what suits you best and stick with it - consistency is key. However, if you incorporate specific warm-up exercises targeting your rib area, you'll find it much easier to ward off any pain there. Sometimes, even small adjustments to your existing routine can make a significant difference. So, hit those waves with confidence!