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Mobility Exercises For Surfers


We can think of mobility as the perfect marriage between flexibility and strength. This ability to control our joints and limbs as they move through full range of motion is one of the foundation stones for both performance and longevity in any sport - especially one where you’re attempting to maintain your balance in amongst the swell.


The truth is, if you’re unable to get into safe positions on the board due to mobility restrictions or imbalances, not only does your risk of pesky injuries go up, but your performance in the water can suffer as your progress stalls.


The great news is that the opposite is also true. Just 10-15 minutes a day spent on specific stretches, release exercises and stability drills can do wonders for your mobility and overall surf game - now and long into the future. Fewer injuries, more time in the water, and faster skill development can be achieved.


Today we will focus on a mobility routine that you can perform just before you head out into the surf.


1. Lateral Squat (Low)

Benefits : Loosens your groin to allow you to pop up onto your board in a low squatting position.

How to do it : Stand in an athletic position with a wide base, hips back and down, toes straight ahead. Slide your hips from side to side by bending one knee while straightening your other leg. Keep your chest up and hips low as you go. Do 4 - 5 reps in each direction.


2. Forward Lunge with Rotation

Benefits : Improves mobility and flexibility of your hips, groin, and upper back.

How to do it : Take a large step forward into a lunge, straightening your back leg and placing your hands on the ground for balance. Rotate your torso and raise your left arm up as far as possible behind your right arm. Then reverse the movement, rotating back down and reaching your hand across your body beneath your chest. Do 4 - 5 reps in each direction.


3. Cobra to Downward facing dog

Benefits : Lengthens to muscles in the front of the trunk and hips to prepare your body for the extended spine position required for paddling and popping up into a standing position. Transitioning into Downward facing dog lengthens the muscles into back of the trunk, the hip and particularly the hamstrings.

How to do it : Lie flat, face down with hands positioned under your shoulder. Point the toes, and engage the thighs and abdomen. Keep the elbows bent and pointing back toward the waist, and curl up into a low backbend. Shoulders move onto the back as the gaze starts to gently move toward the ceiling.


If you have any pre-existing injuries, or any questions about how to further prepare your body for surfing, then make an appointment with one of our physiotherapists today at The Bali Physio.