Photo: @FionaPeters
Surfing is one of the healthiest and most beneficial activities you can do physically, mentally, and maybe even spiritually. Unfortunately however, true dedication brings with it persistent aches and pains that can really get in the way of your progress.
So how do we get tight? There are generally 3 aspects at play here:
Poor Posture
We carry out many of our everyday activities with our shoulders rounded forward and our chests collapsed: sitting at the computer, scrolling on our phones, eating, driving, riding a bike, picking things up, putting things down. Over time, our bodies adapt to this unhealthy posture, restricting full range of motion because we use it so rarely.
Overuse
Paddling puts considerable strain on your neck, chest and the internal rotator muscles of your shoulders, especially if your form is not spot on. Overuse leads to these muscles becoming short and tight.
Forgetting to Stretch
We all know we should stretch after we exercise but it’s just not that sexy.
Tight muscles are uncomfortable, they reduce your paddling power, limit your endurance and can lead to both impact and overuse injuries.
So how do we fix it?
-Consciously try to correct your posture. Stand up tall, draw your shoulders back and slightly tuck your chin. Line up your heels, knees, hips, shoulders and ears. Poor posture is not a life sentence, you can take steps to make it better and it’s well worth putting the effort in.
-Make sure that your paddling technique is optimal and do other sports and activities to balance out strength and flexibility throughout your body.
-Practice these 3 poses every day to start to release tension in the chest and loosen up your shoulders. Hold each of them for 3-5 minutes. More if you can bear it. And consider incorporating 15-minute yoga sessions into your week to head off injuries and accelerate your performance.
1. Reclining Butterfly
Yoga15. Photo: Paul Baker @pbdrone
Lie back on several cushions or pillows and let your arms fall out to the sides. If you also want to work on opening up your hips, you can bring your feet together in the shape of a diamond and rest your knees on cushions.
Stay in the pose for 3-5 minutes, allowing the weight of your arms to gently stretch your chest and the fronts of your shoulders. Breathe in and out though your nose, inhaling for 4 and exhaling for 8.
2. Puppy with Hands in Reverse Prayer
Photo: Paul Baker: @pbdrone
Come to all fours. Bring your elbows down to rest on blocks or a pillow and your palms together in reverse prayer. Check that your hips are directly over your knees.
Stay in the pose for 3-5 minutes, drawing your hips back to feel a deep stretch in your chest and the fronts of your shoulders.
3. Prone Twisted Scorpion
Photo: Paul Baker
Lie face down on your belly with your hands underneath your shoulders. Bring your right arm straight out to the side, palm facing down. Bend your left leg and press into your left hand to twist your body open to the left. Bring your left foot flat to the mat behind your right leg. Let the weight of your left knee increase the intensity of the twist. If your neck is uncomfortable, you can rest your head on a cushion.
Hold the pose for 3-5 minutes. This stretch is super intense so when you’re ready, carefully release the pose and switch sides.
Let me know if you have any questions about these poses or if you’d like other recommendations for stretching out the chest and shoulders: abi@yoga15.com. And leave a comment if you have any other stretches that you find helpful. You can find my complete Yoga For Surfers training program here.
