Photo: JuanJose SieiroYoga15
Over the last two years, I’ve shared multiple ways yoga can improve your surfing. In this post, I’m going to pull it all together so you can see the complete picture. To be clear, there is practicing yoga and there is doing yoga-inspired stretches, with this article covering the poses. So here are the most effective poses for eight common issues experienced by surfers (with more detailed instructions in this Pose Library).
Here are your quick hits:
1. Tight Hips
Purpose: To stretch the hip flexors, groin, and glutes and to increase mobility in the hips.
Timing: Post-surf. Ensure you’re warmed up before you perform any static stretches.
Prescription: Hold for 5-10 breaths, in and out through your nose. Repeat 1-3 times.
Frequency: As often as required.
Contraindication: Hip injury.
2. Stiff Neck and Shoulders
Purpose: To stretch tight muscles in the neck, upper back, and shoulders.
Timing: Post-surf.
Prescription: Hold for 5-10 breaths, in and out through your nose. Repeat 1-3 times.
Frequency: As often as required.
3. Upper Back
Purpose: To stretch the mid-traps, rhomboids, and lats.
Timing: Post-surf.
Prescription: Hold for 5-10 breaths, in and out through your nose. Repeat 1-3 times.
Frequency: As often as required.
4. Thoracic Spine Mobility
Purpose: To increase spinal mobility.
Timing: Post-surf.
Prescription: Hold for 5-10 breaths, in and out through your nose. Repeat 1-3 times.
Frequency: As often as required.
Contraindication: Lower back injury.
5. Side Bends
Purpose: To stretch your sides and increase spinal mobility.
Timing: Post-surf.
Prescription: Hold for 5-10 breaths, in and out through your nose. Repeat 1-3 times.
Frequency: 2-3 times a week.
6. Lower Back Pain
Goal: To stretch your hips and hamstrings and strengthen your core.
Timing: Anytime of the day.
Prescription: Hold for 5-10 breaths, in and out through your nose. Repeat 1-3 times.
Frequency: 3-7 days a week.
Modification: You can use a strap or towel in Reclining Hand-To-Toe pose.
7. Core Strength
Purpose: To strengthen the abs, obliques and lower back.
Timing: Morning.
Prescription: Hold for up to 1 minute. (Spider Planks x 10 on each side). Repeat 1-3 times.
Frequency: 5-7 days a week.
8. Balance
Purpose: To improve your balance and body control.
Timing: Any time.
Prescription: Hold for 5-10 breaths, in and out through your nose. Repeat 1-3 times.
Frequency: 2-3 times a week.
9. Breathing
Box Breathing is a technique that can increase your lung capacity, improve your focus and calm your central nervous system. You can’t practice it too often.
Sit with a straight spine―cross-legged, on the edge of a cushion or on a chair.
Inhale for 5. Hold your breath for 5. Exhale for 5. Hold your breath out for 5.
Repeat for 4 rounds, increasing the space between counts from week to week.
Let me know if you have any questions. And remember, if you have any injuries, please get the clear from your physio before performing these exercises. They are not meant to replace medically supervised injury rehabilitation.
I hope this helps you to structure your yoga practice.
Stay loose!
Note: If you’d also like to incorporate short yoga routines into your training for additional benefits, you can find the author’s Yoga For Surfers series here.
