Yoga for Surfers
Yoga for Surfers - Back and Shoulders #1 (stretch)
The benefits of Fusion Yoga & Pilates for surfers are endless and cater for all levels, from the beginner, to the intermediate and advanced surfer. All yoga poses and pilates movements assist with individual surfing styles, balance and help reduce injuries. When you dedicate yourself to surfing your body begins to contract and tone the muscles used and lengthen and stretch those muscles not needed. Without neutralising and balancing the body by stretching and lengthening those muscles being consistently utilised, your body will change shape and can lead to muscle damage and injury.
Due to the paddling involved with surfing, upper mid back muscles tend to be lengthened and the chest muscles contracted from the constant motion of rolling the shoulders forward. So chest opening yoga stretches and pilates movements are encouraged to be practiced pre and post a surf to balance out the upper body.
Paddling puts the torso into extension isolating lower back muscles, and dedicated surfers who are out most days in the water and who don’t stretch and rebalance their body can create lower back problems and pain.
The following yoga exercises are designed to specifically aid in stretching these two main areas of the body that need particular attention for the surfers. Perform before and after each surf, to increase your balance, flexibility, strength and endurance when in the water.
BEFORE A SURF - Adho Mukha Svanasana (Downward Facing Dog)
- Begin by lying down and then stretch up through the chest. Come into a cat position and place your hands slightly forward of your shoulders and knees directly below your hips, with your fingers evenly spread out flat on the floor.
- Inhale, come up on your toes and straighten your legs, pushing your tailbone into the air.
- Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly.
- Distribute your weight evenly between your hands and feet and allow your head to stay in alignment with your arms and elongate your neck to release any tension.
- Hold for 1 to 3 minutes and breathe slowly and deeply. When you are ready to release slowly come back down onto all fours and sit back onto your heels into Childs pose. Placing your forehead on the ground for a minute to relax and rejuvenate.
Surfing & Physical Benefits
- Energizes the body.
- Stretch key muscles used in surfing.
- Builds strength in the ankles and wrist.
- Increase stamina and endurance.
- Massages internal organs and improves digestion.
- Reduces mental fatigue.
AFTER SURF - Shoulder Limbering
- Kneel or sit comfortably.
- Extend your arms down on either side of your body.
- Relax your shoulders, and then hunch your shoulders up to your ears, contracting and shortening shoulder muscles.
- Rotate your shoulder in a circle, bringing them towards each other at the front of your body and drawing your shoulder blades together at the back of your body.
Surfing & Physical Benefits
- Aids with stiff shoulders from paddling.
- Reduces neck stiffness.
- Massages mid-back muscles.
- Relieves any tension held in the shoulders.
- Squeezes out stress, toxins and promotes renewal.
ABOUT AUTHOR
Georgie Wilczek is the founder of Fusion Yoga & Pilates. Having completed an intensive 9 month teacher training in Yogalates in Byron Bay and has travelled to teach yoga round the world. Georgie started Aloha Surfing School in Florida with a business partner where Georgie taught all the yoga and Pilates to the students. If you would like to learn more please visit www.fusionyoga.com.au
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