Prepare to Surf: Lower Body Mobility and Hip Opening Routine

Dear Surfers,

Are you ready to take your surf game to the next level? Before you hit the waves, preparing your body for optimal performance is essential. One key area to focus on is your lower body mobility, especially hip flexibility. Strong and flexible hips give you greater power in pop-ups, smoother turns, and better overall control on the board.

Here’s a simple routine you can implement in the weeks leading up to your surf trip. These exercises will help loosen your hips and enhance mobility, ensuring you’re in top shape when you hit the water.

Hip Opening Mobility Routine

Deep Squat Hold: Targets Hip flexors, glutes, ankles*

Drop into a deep squat, keeping your heels on the ground. Hold this position for 30 seconds to a minute, using your elbows to gently press your knees outward. Repeat 3 times.

Hip 90/90 Stretch: Targets External and internal hip rotation

Sit with one leg in front, bent at 90 degrees, and the other leg behind, also bent at 90 degrees. Slowly lean forward over the front leg and hold for 30 seconds. Switch sides. Do 2 rounds on each side.

Lizard Pose: Targets Hip flexors, hamstrings, groin

Step into a lunge with both hands on the inside of your front foot. Lower your hips towards the ground and hold for 30 seconds on each side. Repeat 3 times.

Butterfly Stretch: Targets Inner thighs, hips

Sit with your feet together and knees out to the sides. Slowly lean forward while keeping your back straight. Hold for 30 seconds and repeat 2-3 times.

Hip Flexor Stretch: Targets: Hip flexors, quads

Step into a lunge with one knee on the ground. Push your hips forward gently to feel the stretch in the front of your hip. Hold for 30 seconds on each side and repeat twice.

Pro Tip: Incorporate this routine 3-4 times a week to see significant improvement in your hip mobility. It will help you move more fluidly on your board and reduce the risk of injury.

By taking the time to improve your lower body flexibility, you’ll find that your surfing becomes more powerful, smoother, and controlled. Plus, you’ll be more prepared for those long surf sessions!

Looking forward to seeing you ride the waves with strength and confidence.

Catch you on the water!

Marcel!