If you’re a beginner trying to learn how to surf or an intermediate surfer looking to catch some waves, one of the things that’s mostly forgotten or skipped is the warming up. But a good warm-up is just as crucial as riding those waves. So never skip it! It not only prepares your body to be physically ready, but it also helps to prevent injuries, boost your confidence and improve your skills on the waves.
If you’re paddling out for your first surf lesson or getting ready for a big day of riding waves in Bali, doing a simple warm-up routine makes all the difference. Ready to learn how? Let’s jump into a step-by-step warming-up, especially for beginner surfers and everyone looking to stay safe and feel good in the water.
Before we get into the warming-up routine, it’s important to know why warming up is so important for surfers. Surfing is a full-body workout, using your arms, core and legs. You have to paddle, pop-up, balance, and use fast movements that put stress on your muscles and body. Doing a warm-up before jumping in the water helps to prevent surf injuries and strains. It will also boost your confidence by making you feel more flexible and comfortable. Which is really helpful for beginner surfers who are still building their skills.
Your body and mind need to be ready for all the action ahead!
After the surf guide has explained everything about the surf spot, the conditions and surf etiquettes, it’s time to get your body ready. Start with a few minutes of light cardio to get your heart rate up and your blood flowing. You could jog for a few minutes, do jumping jacks, high knees or mountain climbers. This gets your body ready for the paddling and quick movements you’ll be using in the water.
Next, move on to dynamic stretches that engage your shoulders, arms, hips, and legs. These stretches involve movement and help improve your range of motion and flexibility. A must for paddling, popping up, and balancing on your surfboard. A few dynamic stretches you can use:
Next, move on to leg swings: stand near a stable object or wall for support. Alternate swinging each leg forward and backward, then sideways. This loosens up your hips and hamstrings up, preparing them for the waves.
A great exercise for strength and coordination is squats with arm extensions: stand shoulder-width apart and squat down. Push one hand onto the ground and raise your other arm up high, looking up to the sky beyond your arm. This strengthens our legs, opens up your hips and improves your stability.
Don’t forget the hip circles: an exercise that helps to loosen your lower back and hips, perfect for balance. Start with your hands on your hips and move your hips in slow circles. Keep your upper body still while doing this movement.
Finally, finish your routine with a hamstring stretch: sit on the ground with your legs extended out in front of you. Lean forward with your hands, trying to touch your toes (or shins) without changing the position of your back. This stretch will loosen up your hamstrings, making popping up on the wave much easier.
Nice, almost warmed up! Now, before you jump in the water, incorporate some specific surf movements in your warming up. This helps you to be completely ready and helps to avoid common beginner mistakes.
All warmed up and ready for the waves? Join our 5-day learn to surf program, where you’ll learn all the basics as a beginner surfer. We’ll guide you through everything from a good warm-up and reading and riding the waves. Book your surf journey today and get ready to ride Bali’s waves!
