Surfing Neck and Shoulder Advice and Warm Up Tips

Surfing is an amazing full-body workout that engages your shoulders, core, back, balance, and neck mobility. For those who have loved the thrill of riding the waves, the idea of getting back into surfing as we age might feel intimidating. But with the right mindset, preparation, and some mobility exercises, returning to the surf can be a rewarding experience that boosts both your physical health and mental well-being.

Why Does Surfing Come with Pain, Especially as We Get Older?

Pain is a major reason why many people stop doing activities they enjoy, like surfing. If you've experienced a serious injury, you may need to take a break. However, there are several minor complaints that are safe to surf with, and sometimes all you need is a proper warm-up before paddling out—especially if your day job might be contributing to your discomfort.

Common Issues for Surfers:

Here are some common neck and shoulder problems we often see in surfers:

- Neck Issues:Discomfort often arises from holding the neck in an extended position, particularly for those who experience pain in the facet joints.

- Shoulder Overuse Injuries: Conditions like rotator cuff injuries or issues with bicep tendons are common. A loss of shoulder stability or strength can contribute to recurring pain, especially if you've had a history of tendon tears, bursitis, or other tendon injuries.

- Mid-Back Stiffness:This can worsen during prolonged paddling sessions.

- Lower Ribcage Irritation:Your body pressing against the board can cause discomfort in this area, potentially leading to a “flaring” appearance in the front of your chest.

While these issues might sound concerning, with the right management, you can continue enjoying time in the water.

Keep in mind that the exercises provided here are for general guidance. They don’t account for your individual health needs, injuries, or limitations. If you’re experiencing specific issues, it's best to consult with us so we can create a tailored plan just for you.

Warm-Up and Cool Down Tips:

1. Get a Good Wetsuit: Make sure it fits well; wetsuits that are too tight can compress and put pressure on your hips and shoulders, limiting your mobility.

2. Warm Up:This is especially important if you have a sedentary job or a long drive to the beach. Park further away and take a walk to the surf to incorporate some incidental exercise.

3. Drink plenty of water before and after - if you have cramps etc - chat with your pharmacist about supplements

Warm-Up Movements and Strength Exercises:

- Hip Flexor and Hamstring Stretches: Hold each stretch for three sets of 20 seconds, but avoid overstretching.

- Activate Your Core:Try standing pelvic tilts, drawing your pubic bone up and holding for five seconds. Repeat this ten times.

- Shoulder Stability Exercises: Focus on the serratus anterior muscle. A simple way to engage it is through scapular push-ups—do two sets of ten—and add in two sets of ten shoulder rolls.

- Single Leg Heel Raises:Do two sets of ten on each side to strengthen your calves and improve balance.

- Thoracic Mobility Work: Consider doing open book rotations or other torso twists, combined with deep breathing to enhance rib movement.

- Pectoral Stretches:Rest your forearm on a wall or the side of your car, making a 90-degree angle with your shoulder, and gently turn your body away.

- Chin Tucks: Place a rolled towel behind your neck and gently draw your chin back (like making a double chin). Hold for three seconds and repeat ten times.

If you experience a pinpointed location pain or discomfort during specific movements, please reach out to us so we can develop a targeted plan for you.

*Please note that the information provided in this article is for general informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before starting any new exercise or activity. We are not responsible for any injuries that may occur.*.