Many individuals find themselves unprepared for the demands of surfing due to deficiencies in mobility, strength, and motor control exacerbated by modern sedentary lifestyles. Surfing necessitates specific movement capabilities, and when these are lacking, it can lead to injuries or hinder optimal performance on the waves. Surfers must embody fluidity, agility, strength, power and fitness, while remaining responsive both physically and cognitively to the unpredictable and occasionally hazardous ocean environment. From tackling heavy waves to enduring long paddles, competitive sessions, unexpected wipeouts, and nature’s spontaneous challenges, surfers must be well-equipped to navigate every aspect of their sport with resilience and precision. Enter Kinstretch, a methodology that epitomizes end-range strengthening.
As our surfing skills improve, our proficiency in general human movement may decline. Specific joints become excessively mobile, while others become restricted. In highly advanced surfers, I often observe hypermobility in the lower back, likely due to frequent torso rotation, along with limited shoulder flexion accompanied by external shoulder rotation and stiffness in the hips, notably in external and internal rotation. To mitigate the risk of injury while surfing, it’s essential to enhance the load-bearing capacity of our body’s tissues beyond the levels to which they are typically exposed. This safeguards the health of all joints, optimizing both general movement and surf performance.
Groms and younger surfers under the age of 25 typically do not experience mobility issues, as their bodies are more yielding and adaptable. However, it has been consistently demonstrated that long-time surfers develop strength and mobility imbalances due to the asymmetrical loads placed on their bodies by the sport. For individuals who solely engage in surfing without supplementary training, the repetitive nature of the sport can lead to muscle imbalances, joint restrictions, and structural changes over time. If young surfers fail to address these whole-body imbalances early on and ensure that every joint functions at its optimal range of motion, they are likely to encounter chronic injuries later in life.
Not All Stretching is Equal
It’s true that certain types of stretching may not effectively enhance your range of motion. Consider the individual who casually warms up with a few hamstring and side bend torso stretches before hitting the water, only to later claim that stretching had no impact on their flexibility. The reality is that improving flexibility requires dedicated effort with significant strength inputs. Our aim is to develop muscle tension and generate force from expanding ranges of motion, rather than simply engaging in passive stretching, in order to truly enhance our mobility.
To clarify, flexibility and mobility are distinct concepts. Training for mobility can enhance flexibility, but the reverse is not necessarily true. Flexibility refers to passive range of motion (e.g., how high someone can lift your leg in the air), while mobility pertains to active range of motion (e.g., how high you can actively lift and hold your leg in the air). Simply having high flexibility does not inherently protect against injury and may even increase the risk of injury. Conversely, possessing ample mobility can help prevent injury by providing greater control over joint movements in various positions, including those encountered in surfing, where forces are often applied from awkward angles.
Kinstretch considers how the human body is supposed to move and then restores optimal joint function. Through targeted exercises, it enhances movement capacity, refines body control, and expands available ranges of motion. Below is an example of a Kinstretch routine tailored for surfers. Please note that the video has been accelerated fourfold, so the actual movements are performed at a much slower and deliberate pace, emphasizing strength in each motion. Additionally, only one side is demonstrated to keep the video concise; however, it’s crucial to practice both sides equally.
Kinstretch for Surfers Demo Video
- Shoulder flexion + external rotation circles from quadruped (small circle CARS) X 5-10 reps one way, 5-10 reps opposite way
- Shoulder CARS quadruped X 5 reps per side
- Scapular CARS
a) forward b) upward and c) backward bias X 5 reps one way, 5 reps the opposite way - Hip 90/90 Front Leg PAILs/RAILs (Push/Pull) X 5 reps per side
- Hip 90/90 Back Leg PAILs/RAILs (Push/Pull) X 5 reps per side
- Hip 90/90 Front Foot and Knee Lifts (PRL hip flexion + external rotation) X 3-5 reps per side
- Hip 90/90 Back Foot and Knee Lifts (PRL hip abduction + internal rotation) X 3-5 reps per side
- Hip 90/90 Front Knee Hinge (hip flexion, knee extension and external rotation hovers) X 3-5 reps per side
- Hip 90/90 Back Knee Hinge (hip abduction, knee extension and internal rotation hovers) X 3-5 reps per side
- Hip 90/90 Back Leg CARs (hip extension, internal rotation, abduction, external rotation, flexion, adduction) X 3-5 reps per side
- Pigeon PAILs / RAILs (Push / Lift) X 3-5 reps per side
- Prone Shoulder Swimmers X 5 reps
Complete 1 set.
Why Your Body will Thank You
You can’t develop stability, endurance, strength, or power in joint ranges that you lack. Thus, prioritising the development of optimal joint range of motion (mobility) over stability, endurance, strength, and power in an inadequate range of motion is crucial.
Begin by ensuring that every joint functions optimally. Incorporating a 10-15 minute effective mobility routine into your daily schedule can easily be achieved as a warm-up before surfing, a workout, or at any time during the day. Find what works best for you and commit to it consistently. Ideally, dedicate at least one hour per week to focused mobility work in addition to your daily routine to maintain honesty and effectiveness in your practice. A coach can assist you in spending more time in ranges of motion that you might not naturally explore on your own.
Consistent movement nourishes joints that may not be regularly engaged in surfing, thereby preserving their health and integrity. The more positions and joint angles your body can effectively move and control, the better equipped you are to adapt to the diverse challenges of surfing without risking injury. Conversely, a loss of joint range of motion can severely impair your body’s ability to respond to the demands of surfing, both in the short term and over time. Prioritising improved movement translates to improved surfing performance and ensures prolonged enjoyment in the water for years to come.
In conclusion, Kinstretch offers surfers a transformative approach to enhancing their performance and safeguarding against injury. By meticulously addressing the specific movement patterns and joint requirements of surfing, Kinstretch empowers surfers to optimize their mobility, strength, and resilience. Through targeted exercises and thoughtful training methodologies, surfers can unlock new levels of control, flexibility, and adaptability, ultimately translating to improved surfing prowess and longevity in the water. Whether you’re a seasoned wave rider or just starting your surfing journey, incorporating Kinstretch into your training regimen can revolutionise your experience in the surf, allowing you to ride the waves with confidence, precision, and joy for years to come.
For an easily accessible, online Kinstretch class option with myself, please head to Surf Strength & Conditioning.