Special note on the below exercises: They are designed specifically for the shoulder and are therefore not designed as a complete stretching or workout regime for surfing.
Pre-Surf Stretch
1. Arm circles 20x clockwise 20x counterclockwise.
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| Stretch 1 |
2. Interlace finger in front of you bring arms overhead with palms internally rotated and press over head. Lower hands so that palms are behind head then, alternatively place one hand behind an elbow and stretch hand toward the top of the opposite shoulder. Repeat 10x holding 2-3 seconds.
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| Stretch 2 |
3. Reach arm across chest pulling it towards you. Hold 2-3 seconds each arm 10x each side.
4. Interlace fingers behind back. Bend at waist lift arms overhead. Hold 2-3 second. Repeat 8-10x.
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| Stretch 3 |
Stretch 4 |
Post Surf Stretch
1. Hold towel with hands wide overhead. Bring arms behind you. If it feels strained or forced, widen hands on towel.
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| Stretch 1 |
2. Hold towel in one hand, reach toward top of opposite shoulder, opposite hand internally and holds towel. Make like your drying your back.
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| Stretch 2 |
3. Place hands at chest height on car (lifeguard stand, etc), bend at waist, keep arm straight and press chest below arms.
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| Stretch 3 |
Post Surf Strengthening
1. External rotation with bungee. 10 x 3 sets.
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| Exercise 1 |
2. Three tier standing rows
a. Anchor bungee at ground level. Row 20x
b. Anchor bungee at chest level. Row 20x
c. Anchor bungee at above head level. Row 2x
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| Exercise 2a |
Exercise 2b |
Exercise 2c |
May the surf gods be with you! Aloha!
For a complete exploration of the principles and application of surf training, order a copy of Paul’s book Surf Flex or visit his Surf Flex website at www.surfflex.com.
