The Surf’s up! Let’s get our favourite rashies on and let’s go surfing!
- Releases and strengthens your hip flexors
- Strengthens your back and releases any tension in your spine as you press your spine flat against the floor
- Great for your digestive system as it compresses the organs
- Warms up and releases the back
- Opens the shoulders
- Lengthens the spinal muscles for that cobra action in the ocean
- Helps calm the mind so you can be more focused to catch those waves
Tuck chin to chest and rock up and down the spine to massage the back body and come to sit up.
- Opens the outer hips to help sit up on the board and keeps IT band free of inflammation
- Stretches and increases flexibility to the legs to pop up on that wave
- Stretches and opens the upper back and front of the shoulders for paddling fitness
- Strengthens the shoulder and arm muscles, which will help your paddling
- Stretches the back and neck
- Lengthens the spine
- Strengthens the shoulders and wrists
- Increases blood circulation
- Calms the mind
- Eases back pain
- Stretches the shoulders and calf muscles
- Builds strength while toning the arms and legs
- Lengthens and straightens the spine helping to prevent and relieve back pain
- Relieves stress by helping to calm the nervous system
- Opens tight hip flexors, common in surfers, to straddle your board
- Prevents pulling on pelvis and compressing lower back
- Opens your shoulders to strengthen your paddle fitness
- Bending the knees stretches your thigh muscle for more flexibility
- Stretches the side body
- Releases tension in the back and shoulders
- Warms up spine increasing blood flow for better manoevre in the surf
Open the shoulders onto the back, open the chest, breathe in and fold forward on an exhale and fold over your legs.
- Stretches your hamstrings to help you pop up
- Opens your shoulders for all that paddling!
- Swing the hands from side to side to get a better stretch, like flossing between your shoulder blades! 🙂
- Opens shoulders and hips
- Nice rotation in upper back to release tension
Turn your right foot out 90 degrees and turn your back foot to 45 degrees. Bend the front knee and open your arms out to your sides.
- This is similar to surfing! Strengthening the whole body.
- Strengthens and stretches the legs, hips, groin and shoulders
- Helps with balance while building concentration and balance
- Helps energise the whole body as well as increase stamina and concentration
- The side body gets a great stretch and the shoulders and arms
Repeat on left side then step to top of your mat.
11) Figure 4 glute stretch
Stand with your feet hip width apart and bend right leg and take foot on top of the left knee, opening the right knee out to the side. Sit back like you want sit on a chair to counterbalance lean forward. Take 5 breaths and repeat on the other side.
- Increases blood flow to activate the glute muscle for more power in the legs
- Stretches the glutes and hips
- Helps balance when on the surfboard.
- Strengthens lower half of the body
- Opens up the hip flexors
- Stretches and strengthens the back of the lower legs as well as the back and neck muscles
- Helps to prevent cramps in your hips while in the water from sitting on the board for long periods of time
- Great for toning the legs
- Great for strengthening and opening the lower back
- Strengthens back muscles and warms up body for paddling which can take a toll on your lower back
- Stretches the thighs and hips
- Opens the groin and the hip flexor muscles while opening and releasing the chest and shoulders
- Increases blood flow to your groin and hips
Roll onto your left buttock and bring the right leg forward, taking your left foot inside your right inner thigh. Lengthen the spine and then fold over your right leg.
Take 5 deep breaths and repeat on your left leg.
- Stretches the hamstrings and lower back
- Twist through the lower abdomen and back to release and stretch the muscles
16) Let’s Go Surfing!
Grab your board and you’re ready to go surfing!!