HOW TO WARM UP PROPERLY BEFORE THE SURF SESSION?

Warming up before a surf session is essential to prevent injuries, improve your performance and prepare you mentally for the activity. Here’s how to properly warm up before surfing:

1. Start with a light run: Jog lightly on the beach or in the sand for a few minutes to increase your heart rate and prepare your body for exercise.
2. Stretch: Perform dynamic stretches to loosen your muscles. Focus on your legs, back, shoulders and arms. Avoid deep static stretches before exercise, as they can temporarily weaken your muscles.
3. Surf-specific warm-up exercises:
   • Paddling motion: Lie on your surfboard on the sand and perform the paddling motion to strengthen your shoulders and arms.
   • Pop-up drills: Practice the pop-up movement (quickly going from lying to standing on the board) on the sand to improve your technique.
4. Balance work: Do some exercises to improve your balance, such as standing on one leg for a few seconds. Balance is crucial in surfing.
5. Joint mobilization: Make circular movements with your shoulders, hips and ankles to increase joint mobility.
6. Deep breathing: Take a few minutes to focus on your breathing. Take deep breaths to calm and concentrate before entering the water.
7. Drink water: Make sure you are well hydrated before you go surfing.
8. Mental preparation: Take a few moments to mentally focus on your session. Visualize yourself surfing successfully and set goals for the session.
9. Sun protection: Don’t forget to apply a water-resistant sunscreen to protect yourself from UV rays.
10. Post-session stretching: Once your surfing session is over, perform static stretches to loosen the strained muscles. This can help prevent soreness.

It’s important to personalize your warm-up based on your fitness level and individual needs. The warm-up should last around 10-15 minutes and leave you ready to take on the waves while minimizing the risk of injury.