Surf Prep – Dynamic Warm Up

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.

Start: stretch knee to chest
Start: stretch knee to chest

End: Actively drive knee towards chest
End: Actively drive knee towards chest

Start:  Hips and knee at 90 deg
Start: Hips and knee at 90 deg

End:  Gradually allow knees to fall closer to the sand
End: Gradually allow knees to fall closer to the sand

Start: Slow reverse lunge with arms up
Start: Slow reverse lunge with arms up

End:  Reverse lunge with trunk rotation
End: Reverse lunge with trunk rotation

Start: Arms to side making a "T"
Start: Arms to side making a “T”

End: Large "windmill" circles
End: Large “windmill” circles

Start:  Reaching arms to side making “T” while expanding the chest.
Start: Reaching arms to side making “T” while expanding the chest.

End:  Reaching arms to front making “O” expanding the shoulder blades
End: Reaching arms to front making “O” expanding the shoulder blades

Start:  Mini Squat Position with slow, mid-range trunk and hip rotation
Start: Mini Squat Position with slow, mid-range trunk and hip rotation

End:  Quick rotations side to side with trunk and hips through full motion
End: Quick rotations side to side with trunk and hips through full motion
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