6 Warm-UpExercises for Surfers

Fall is a great time to plan an Outer Banks surfing excursion. With the increase in east swells, south swells, north swells, and westerlies, surfers are flocking to Hatteras and other towns to take advantage of the surf conditions, weather, and thinning crowds.

Before you hit the waves this season, prepare your body. Whether you are new to surfing or a veteran, every surfer needs to build body strength to get the most out of their time in the ocean. But first, learn these warm-up exercises to enhance performance and to reduce the chance of injury.

Your warm up for a surfing session—or for a strength-building workout—should include movements that mimic those of surfing. The goal is to increase your heart rate,improve balance, relax stiff muscles, and loosen joints.

1.  Squats
From a standing position, place your feet at a distance that is a little wider than your shoulders and turn your toes out slightly. Squat while keeping your upper body straight and your eyes forward. Touch the ground with both of your hands, pause, and then rise. As you stand up, circle your arms upward as you reach for the sky. Remember to exhale as you squat and inhale as you stand up.Repeat this motion 10 to 15 times.

2. Torso Rotations
Stand on one leg with a slight bend in your knee and with your hip pushed back. Extend your arms in front of your body and slowly rotate from side to side. The objective is to control the movement while balancing on a single leg.Switch legs and repeat 10 to 15 times.

3. Rotation Pushups
Begin in the pushup position and rotate one arm towards the sky while rolling your body onto one side. Now you are balancing on one hand and your other hand reaching upwards. Then rotate back into pushup position and repeat the movements on the other side.

4. Shoulder Rotations
From a standing position, keep your back straight, bend your knees slightly, and bend forward from your hips until you feel a moderate stretch in your hamstrings. Next,extend both of your arms out from your sides and make small circles for 30 repetitions. Repeat in the opposite direction.

5. Lunges
From a standing position, stretch one leg in front of you, extend your arms towards the sky, push off with your front foot, and then back into the starting position. Switch legs and repeat 10 to 15 times.

6. Standup Knee Hugs
Stand with your back erect. Pull one knee towards your chest with both arms. The objective is to bring your knee as high as possible without rounding your back. Hold this position and then repeat with your other leg. This movement will help stretch your back muscles and hamstrings and help develop better balance.
Now you are ready to hit the water and ride some waves or to pick up a medicine ball for a surfing workout!
Surfing requires shoulder and arm strength for paddling to the waves, and core strength and balance for riding the waves back to the shore. Check back next month to read our strength-building exercises designed for surfers of any skill level.