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Hip Mobility

By Greg Jones

22/09/2021

Pre-surf warm up

These warmer temperatures mean summer is just around the corner. Summer to many people means beach, more water time and more surfing (just ask these guys: DP Sufboards, Byrne Surf or Finbox).. The warmer water means that you might not feel as stiff, but when surfing, those low turns often don't happen without a bit of work on the flexibility and strength department.

Improving both your body strength and flexibility is key in getting the best out of your surf sessions. Last year I posted a few exercsies to help with your pop up and spine flexibility (here). This time round we will focus on hip mobility. Having good hip flexibility will help with getting low, improve rotation through the joint and help you get that 12 o'clock turn.

To keep it simple, below are three exercises focused to open up your hips and help improve your core strength.

Hip mobility combo: adductors, flexors, pigeon

Step out to the side and bend this leg, feeling a stretch through the inner thigh of the extended leg. Next, turn into a prisoner stretch, dropping the back knee down to the floor and pushing your hips forward with your hands behind the head as you lean into the bent leg. You will feel the stretch in the front of the back hip. Finally, go into a pigeon stretch, tucking the front leg underneath you, and sitting down to stretch through the buttock muscles.

Mountain climbers

Adopt a plank position insuring your hands are directly beneath your shoulders. Fully flex one hip and hold. Extend the bent leg to the rear and repeat the movement pattern on the opposite side.

Mountain climber stretch

Start position is same as that used in the mountain climber exercise except the forward foot is flat on the floor and the rearward leg is fully extended as per the starting position for a sprinter. Keeping the thigh of the forward leg tucked tightly into the trunk, commence the movement by twisting the trunk and head sideways to look upwards and at the same time raise a straightened arm upwards with the fingers pointing to the sky. Ensure to keep the arm and neck aligned in the same plane across the shoulders throughout the movement. Hold for 15 seconds and repeat for the other side.

 

Want a hard copy? Download here. If you want something more specific to improve your surfing technique, book an appointment with one of our physiotherapists. Call (02) 4268 4884 or book online here.