Top 5 strengthening exercises to prevent surf injury (from Elyse at Elysian Physical Therapy)

Top 5 strengthening exercises to prevent surf injury

by Elyse Quartini at Elysian Physical Therapy

As surfers we all dread an injury requiring us to stay out of the water and work on our cross training. So we asked a physical therapist specializing in treating surfers just how we can avoid it. Here are her top 5 strengthening exercises to prevent surf injury. (Always make sure you check with your doctor that you are cleared from injury and okay to perform these exercises)

5 BEST STRENGTH if cleared from injury

1. Prone Pike 2 sets of 15. Watch Video

 Prone Pike 2 sets of 15

a. Position in a plank on your forearms and knees.  Using your abdominals, tuck your pelvis under and squeeze your ribs towards your hips to pull your hips up.  Slowly return and repeat. You should be using your abdominals and not your legs.

b. Position in a plank on your forearms and feet.  Using your abdominals, tuck your pelvis under and squeeze your ribs towards your hips to pull your hips up.  Slowly return and repeat. You should be using your abdominals and not your legs.

2. Quadricep Endurance Burnouts Watch Video

Quadricep Endurance BurnoutsQuadricep Endurance Burnouts

Squat down in your surf stance position shifting your weight forward over your front leg.  Make sure you knee is aligned with the middle of your front foot. HOLD 30-60 seconds.

3. Shoulder External Rotation with TB for Paddling Watch Video

shoulder rotation strength

Attach a resistance band low toward the ground.  Create a 90 degree angle at your hips- be sure to keep your low back NEUTRAL- and raise your arm out to 90 degrees as well with elbow bent.  This is similar to your paddling position. Keep your core engaged and rotate your hand up and back pulling against the resistance band. Repeat until significantly fatigued.  3 sets

4. Low Back and Glute Endurance Strength Watch Video

Low Back and Glute Endurance Strength

Lie on your stomach in your paddling position.  Place your arms bent at your sides, hands aligned generally with your shoulders in a W formation.  Squeeze your shoulder blades back and down, tighten your glutes, hamstrings and abdominals and raise your chest and shoulders off the floor.  There should be approximately the height of a softball between your sternum and the floor. Hold 30-60 seconds.  

5. Leg Strength and Hip Internal Rotation Mobility Watch Video

Leg Strength and Hip Internal Rotation MobilityLeg Strength and Hip Internal Rotation Mobility

Lower into a wide, deep squat, keeping your low back NEUTRAL and your chest up.  Alternate dropping one knee down and in while rotating to the opposite direction.  You can also practice staying low in an alternating lateral lunge. Repeat until significantly fatigued.  3 sets






 


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