discomfort. I have a passion for surfing and I am using my expertise to help other surfers perform at their peak. Total Surfing Fitness is your complete functional training guide to help get your body in the best physical condition to hit the surf. lightheadedness.TotalSurfingFitness. Please email me your feedback on how Total Surfing Fitness improves your surfing. This product is for informational purposes only and is not meant as medical advice. www. Adequate warm up and cool downs should be undertaken before and after any exercise.About Clayton Beatty & Total Surfing Fitness x My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. We advise that you should take full responsibility for your own health and safety. If you experience any pain.com 2 . I am a Certified Fitness Trainer with a BSc Human Movement Degree from the University of Western Australia. dizziness or you become short of breath. See you in the surf… Clayton Beatty BSc CPT Disclaimer Before you start this exercise program you must get your doctor/physicians approval. Performing exercise of all types can pose a risk to the exerciser. This program is designed for fit and healthy individuals over the age of 18 only. Like yourself. nor is it a substitute for medical advice. Do not perform any of the exercises in this program until you have been shown proper technique by a qualified fitness professional. I am also an Exercise Scientist Member of the Australian Association for Exercise and Sports Science (MAAESS). stop exercising immediately and consult your doctor/physician. Before exercising make certain your equipment is in good condition and be sure to know your own physical limits.

mobile and flexible body for surfing. but is more beneficial after an exercise session to help increase flexibility and promote muscle recovery. Both are important in helping you have a strong. if you are a beginner. then you can do these exercises as an extra workout once or twice a week. we recommend you stick to the Total Surfing Fitness workouts and then revisit this manual in a few months time. On the following pages are some common dynamic mobility exercises that can be used as part of an active warm-up either before workouts or before surfing sessions. but think you need extra mobility work. They can help to correct muscle or posture imbalances. If you are doing the Total Surfing Fitness workouts. They help to increase range of motion around a joint (active flexibility). Some of the exercises are already in the Total Surfing Fitness workouts. You can also benefit by doing the flexibility stretches in this manual after the mobility exercises. www. Traditional static stretching performed before exercise will help increase your stationary flexibility level. For extra benefits you can do some foam rolling (self massage) before or after the exercises. Static stretching is still important. Some of these exercises are already incorporated into the Total Surfing Fitness workouts. They help to wake up or activate muscles that are not regularly used (quite often. If you think you need extra mobility / flexibility work. They help prepare your muscles for exercise. then you can do these exercises in addition to your normal workouts. 3. However. 2.TotalSurfingFitness. Dynamic mobility exercises are important for the following reasons: 1. Dynamic Mobility Exercises Mobility exercises are important to help prepare surfers for workouts or surfing sessions. 4. but is not as effective as mobility exercises for preparing your body for movement.Flexibility & Mobility for Surfers This manual contains both mobility and flexibility exercises for surfers.com 3 . muscles shut down because they are out of balance and are not getting stimulated).

rotate your hips in big circles. performing the required circles in each direction www. Swing arms back as far as possible and repeat alternating which arm is higher.Mobility Exercises Arm Swings – 10 reps  Swing both arms across your front with one arm higher than the other.com 4 . Shoulder Circles – 8 reps / direction  Swing your arms in circles in a controlled manner for the required reps forward and backwards. Hip Circles – 8 reps / direction  With your feet shoulder width apart and hands on hips.TotalSurfingFitness.

Repeat on each leg as you walk forwards.TotalSurfingFitness. www.com 5 .Half Kneeling Ankle Mobility – 10 reps / ankle  Kneel on one knee facing a wall. Keep your heel on the ground and rock back and forth pushing your knee towards the wall. grab it and pull it up until you can feel a slight stretch and alternate with other foot. Groin Lifts – 8 reps / leg  Lift one foot up. Repeat on each leg as you walk forwards. Extend up onto your toes each step. Extend up onto your toes each step. Pull Back Butt Kicks – 8 reps / leg  As you walk forward pull your back heel towards your butt until you feel a slight stretch in your quads. Walking High Knees with Pull to Chest – 8 reps / leg  Lift your knee up and pull towards your chest until you feel a slight stretch.

Alternate with other leg.Leg Swings (Front to Back) – 15 reps / leg  Swing one leg from front to back while keeping body upright. then do the same with your right foot forward. Split Squat with Rotation – 8 reps / side      Start in a lunge position with your left foot forward and your hands on the back of your head. Push back up to the start position and repeat for the required reps. then rotate your torso to the left.com 6 . www. Keeping your body in an upright position and core braced. Leg Swings (Side-to-Side) – 15 reps / leg  Swing one leg from side to side in front of the body. lower your back knee towards the ground stopping just short of touching. Tip – Make sure your front foot is far enough forward so that your front knee doesn’t extend over the front of your foot.TotalSurfingFitness. You should feel a stretch down the front of your right hip.

Try to keep a straight back (don’t extend your lower back). Perform a push-up and then when you reach the top position. as well as promoting shoulder mobility.Lying Stick-ups – 8 reps      This exercise helps warm up your back and shoulders. Bird Dogs – 8 reps / side      Start on the ground on all fours. www. Squeeze your shoulder blades together and raise your arms of the floor – you will keep this posture for the entire movement. Hold the position for 1-2 seconds and then repeat on the opposite side. before slowly lowering again. Keeping your core braced. Lie face down on the floor with your arms out to the side with your elbows flexed and palms facing down. Slowly extend your hands overhead (making sure you are keeping your shoulder blades squeezed and arms pulled back up off the floor). simultaneously extend one arm and the opposite leg. Repeat for the required reps.TotalSurfingFitness.com 7 . Make sure you keep your core braced throughout the exercise. rotate one arm up towards the sky. then push-up again and rotate with the other arm. Return to the start position. T – Push-ups – 8 reps (4 / side)     Start in a push-up position with your arms slightly wider than shoulder width apart. Perform the required number of repetitions.

As you bend forward. Keep your back flat. then slowly return to the start position. bend forward from your hip until your torso is parallel to the ground. Squeeze your glutes as you extend back up to a standing position. then take it back to the start position. Perform the required number of repetitions on one leg then repeat on the other leg. Squat down till your thighs are parallel with the ground. Spiderman Climb – 8 reps / side    Start with your body in a push-up position. Bring one leg forward until your knee touches the outside of your elbow and toe touches the ground. Your knees should go over the top of your feet. Repeat with the other leg. Aeroplanes – 8 reps / leg      Stand on one leg with your arms straight out to the side.TotalSurfingFitness. simultaneously extend your other leg out behind you. bent from your knees and as you squat push your hips back and push your bodyweight through your heels as if you are sitting down onto a chair.Bodyweight Squats – 8 reps     Stand with your feet shoulder width apart or slightly greater and hands behind your head. Keeping your back flat and core braced.com 8 . www.

Repeat with the opposite leg. rolling it forward. down and back. rotate your leg around your hip by bringing it up.TotalSurfingFitness. With your leg bent to 90 degrees.Lateral Squats – 8 reps / side      Start with your feet as wide apart as comfortable and your hands behind your head or out to the front for balance.com 9 . Note: You will feel a stretch in your groin when doing this exercise. Lunge over to one side by bending your knee and pushing your hips back as though you were sitting onto a bench. Fire Hydrant Circles – 10 reps / side   This exercise mimics a dog at a fire hydrant. Repeat number of reps on that side before alternating. www. hence the name. Take it back to the start and alternate legs. Mountain Climbers – 10 reps / side   Start in a push up position then bring one knee forward toward your chest. Your bent knee should not extend over the front of your toe.

then rotate to one side keeping your chest up. Dynamic Blackburns – 10 reps    This exercise helps improve shoulder rotation mobility. Keeping your arms straight. Stand up and push out your knees to stretch the hamstrings.Squat to Stand – 10 reps   Start in a squat position holding onto your toes.  www. Keep your arms sweeping around until you end up with your hands behind your back like you are getting hand-cuffed (palms facing ceiling). Next bend laterally to the side to open up your thoracic spine. sweep them out and rotate your arms so your palms are facing down when your arms are out to the side. Lie face down on the ground with your arms extended out in front and palms facing the ceiling. Repeat this sweeping motion for the required reps. Descend back into a squat as deep as you can while keeping your back straight. Sit cross legged on the floor with your hands behind your head.com 10 .TotalSurfingFitness. T-Spine Rotations – 5 reps / side    This is an excellent thoracic spine mobility exercise.

3. It helps promote recovery by allowing for better blood circulation. Being more flexible will also help your surfing by allowing you to paddle stronger and perform maneuvers more easily. then you are more likely to get injured during a surfing session.com 11 . It is necessary to stretch after a workout / surf to take the tension out of the muscles.    Hold stretches for 20-30 seconds. We recommend you do static stretches daily. On the following pages are some stretches you can do post workout. your body can get contorted into all sorts of positions. 4. Repeat stretches 2-3 times on especially tight muscle groups. the less energy it takes to move your body throughout its range of motion. If you have poor flexibility. after surfing.Flexibility Having good flexibility is important for surfers from both a performance and injury prevention perspective. www. One of the simplest ways to increase your flexibility is by performing static stretches. ligaments or tendons. You can also perform stretches on their own to help relieve muscle tension and promote greater flexibility. It can help to prepare the muscles for exercise 2.TotalSurfingFitness. and on a daily basis. The more flexible you are. It can help to correct muscle or posture imbalances You should perform stretches on your tight muscle groups after workouts and after surfing or any other exercise. You can do static stretches before exercise / surfing. There are also several other reasons to perform static stretches: 1. because research suggests that it gets your body ready for exercise better than traditional static stretches. When you wipe out on a wave. especially on your tight muscle groups. Hold stretches only to the point of tension (you should not feel pain). however we recommend you do dynamic mobility exercises as a warm-up. so being strong and flexible will help reduce the chance that you will over stretch any muscles. Note: There are some extra stretches not included in the Total Surfing Fitness workouts.

www. You should feel a stretch down the front of your hip. Pull your heel toward your buttocks. Lying Glute Stretch    Cross one leg under your body and extend the other out behind. Hip Flexor Stretch with Overhead Reach  Reach both hands overhead and push your hip forward.  Keep your chin tucked in and try to keep your back straight. back and legs.Down Dog  On all fours.TotalSurfingFitness. push your hips toward the ceiling and let the weight go through your heels. You should feel the stretch through your glutes on your front leg. You should feel a stretch in your quad and front of your hip.  You should feel the stretch through your shoulders.com 12 . Half Kneeling Quad Stretch    Have some padding under your knee. Extend your arms out to the front.

You can cross your resting leg over the other leg. You should feel a stretch down the side of your torso. You should feel the stretch in your chest.com 13 . Stability Ball Lat Stretch   Kneel and reach one arm out over the ball. Stability Ball Chest Stretch   Bent your elbow at 90 degrees and drop your shoulder. Reach the other hand up overhead and look up. www.Calf Stretch   Push through your heel until you feel a stretch down through your calf muscle.TotalSurfingFitness. Spiderman with Overhead Reach   Put both hands on the ground and lunge one foot forward on the outside of your hand.

Reach your arm overhead. Half Kneeling Groin & Lat Stretch    Kneel on one leg and stretch the other leg out to the side.com 14 .Kneeling Triceps Stretch  Reach one hand behind your head and use your other hand to pull your elbow behind your head.TotalSurfingFitness. You should feel a stretch through your groin and down the side of your torso. Figure 4 Stretch   Lie on your back and cross one foot over the opposite knee. www. Kneeling Shoulder Stretch  Extend one arm across your body and pull it into your chest with your other arm. Clasp your hand behind your knee and pull towards your chest until you feel a stretch through your glutes.

You should feel a stretch down the back of your leg. www. Towel Groin / Hamstring Stretch   Lying on your back. wrap a towel around your foot and use both hand to pull your leg towards your chest. wrap a towel around your foot and use one hand to pull your leg across your body and towards your chest. Towel Hamstring Stretch   Lying on your back. Upper Back Stretch  Kneeling on all fours. wrap a towel around your foot and use one hand to pull your leg out to the side of your body.com 15 . You should feel a stretch through your groin and down the back of your leg.Towel Hamstring / ITB Stretch   Lying on your back. You should feel a stretch down the back and outside of your leg.TotalSurfingFitness. arch your back toward the ceiling.

TotalSurfingFitness. gently pull your head to one side until you feel a stretch down the side of your neck.com 16 . Lateral Neck Stretch   With one arm behind your back. lean back until you feel a stretch across your back. www. You can also do this stretch with your head tilted slightly forward as well to get a stretch more down the back side of your neck.Back Stretch  Grab hold of a pole and with your knees bent. Posterior Neck Stretch  Lengthen your neck and then gently use both hands to tilt your head forward to get a stretch down the back of your neck. Chest Stretch  Grab hold of a pole / door frame with one hand and turn your body away until you feel a stretch through the front of your shoulder and chest.

Gently pull the top hand until you feel a stretch in the opposite shoulder and hold the stretch.com 17 . Hamstring / Lower Back Stretch   With your feet wide apart. Kneeling Groin Stretch  Kneel with your hips out as wide as you can.TotalSurfingFitness. then rock back to feel a stretch through your hips and groin. then do the same on the other side. www.Shoulder Rotation Stretch    Hold a towel with one hand reaching over your back and the other up and under. bent forward from your hips until you feel a stretch down the back of your legs. Make sure you keep the natural arch in your lower back. Next pull the bottom hand down until you feel a stretch in the opposite shoulder and then hold that stretch. Next stretch your hands out in front of one foot and hold the stretch.

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