by Mitch Arno, PT, DPT, OCS
Week 1: Using a Dynamic Warm Up
Why not start the first week of preparation with what you should do before every surf session in order to optimize performance and reduce risk of injury? Say hello to the dynamic warm up.
What should a dynamic warm up include?
A dynamic warm up utilizes active movement to increase profusion (blood flow), improve proprioception (the body’s ability to know where it is in space), and optimize neuromuscular input (muscle contraction/relaxation) to the parts of the body you intend to use.
Surfing requires high rotational demand of the shoulders, trunk and hips as well as the ability to adapt to sudden changes in end range position (think of paddling to pop-up). Prepping the shoulders, trunk, and hips with progressively larger and quicker movement prior to paddling out is essential to an optimal warm up.
Get your body ready for your workout and your surf session today with this neuromuscular boosting, dynamic warm up!
Each exercise should gradually increase in amplitude, speed and intensity over 45 seconds.