Surfing Waves

Hello all,

I was wondering what sort of stretches people on this site do before and after surfing. I stretch a bit, but don't get all yoga on the beach about it, which is a bit much in my opinion.

I do some dynamic stuff before (arm circles, swimming circles, roll my neck) to loosen up. Then afterwards, I do these: http://www.wikihow.com/Stretch (stretches 1-4)

And then some of these: http://www.wikihow.com/Perform-Shoulder-Stretches (stretches 1-6)

Does anybody have any other good stretches or warm ups? I plan to surf injury free into my 70's.

I do a bunch of simple stretches every day legs, shoulders, back and neck. At the beach I do a groin stretch where I stand with my legs apart and sort of crouch down on one side while the other leg is extended then I stand up and crouch on the other leg. I also stretch out my arms just kind of making like I am paddling and then I sometimes do a shoulder rotation thing with my arms out to my sides sort of imitating what you do when you turn a carving turn. I generally only do stretches when the waves are looking like I am going to be doing some hard turns. I think it's more psychological help than anything.

Does anyone have any good 'post surf' stretches?

I usually stretch after all other sports that I play but I always forget to after a surf and just jump straight in the car. I usually end up a little bit tight and sore the next day.

There is some literature around saying that post activity stretching doesn't really help

Look up delayed onset muscle soreness (DOMS) , although keep in mind that a lot of articles on this are really trying to sell you supplements. Basically DOMS is micro tears in your muscles and usually caused by using the muscles in a different way or using them more than usual. If you keep doing the activity, your muscles will not suffer as much as they adapt (compare your pain post first surf to now); but it varies between people.

Ideally you should:
- ensure hydration
- do a warm down (rather than stretching). I totally get this is hard for surfing - maybe just do a few arm movements on the beach or a short walk or something; although if you just keep moving around during the day that is ok (hopping in a car for 2 hours is asking for it...)
- eat some protein after surfing (muscle repair). Fish and chips is actually ideal
- foam rolling
- alternate hot and cold showers (never done this myself)