Yeah, the next surf trip is already booked! In just a few weeks, you and your surf board can once again tackle the waves!

But, in order to be able to enjoy your trip from the start and not be worn out after a couple of days, it is high time you start training your muscles for that which awaits them…

This article is all about paddling, paddling and more paddling! Latissimus, shoulders, trapezium and triceps are put under enormous pressure and will quickly punish you with paralyzing muscle pain, if you have not been able to get used to this practice in advance (sadly not part of daily life). But also the lower back, the hip and stomach muscles must be active, to enable the upper body to lie on the board and remain stable.

 

Here we demonstrate six example exercises with which to arm yourself for the imminent paddling sequences.

These exercises aim to assist your arm and torso muscles to sustain continuous paddling, so that nothing is jeopardized after only a couple of surfing sessions.

 

© njoyrides
© njoyrides, picture taken in the  M.I.S.S. Fitness Sportstudio München

 

Practice: 3 Sets, each 30 – 60 seconds long, with 30 seconds rest in between; increase the duration of the exercise over time

  • Lie on your stomach on a mat, stretch out your arms and legs and look downwards onto the mat.
  • Raise your arms and legs from the mat and lift your breast away from the mat as far as you can.
  • Follow the movement through with control and with no sudden jerks.
  •     Move your arms and legs smoothly up and down, one after the other, whilst keeping your breast raised above the mat.
  •    Pull your shoulder blades downwards holding the tension in your whole body, particularly in your back, stomach and posterior muscles.
  • Start with 3 rounds of 30 seconds, with 30 seconds rest between each sequence.

 

Variation:

  •  Make swimming or paddling movements with your arms.
  • For this exercise, lie on something unstable (like a Bosuball for example) in order to mimic your board wobbling on the water.

 

Übung zur Kräftigung der Rückenmuskulatur
© njoyrides, picture taken in the M.I.S.S. Fitness Sportstudio München

 

Practice: 3 sets of 20 repeats

  • Lie on your stomach on a mat, stretch out your arms and legs and look downwards onto the mat.
  • Stretch your arms forwards past your ears (more difficult) or to the sides bent in a right angle with elbows at shoulder-level and underarms facing forwards (easier).
  •  Now stretch your lower back and release your upper body from the mat. Briefly hold this position at its highest point before returning to the starting position and repeating the movement.
  • Bum and leg muscles are tensed.
  • Execute the upward movement smoothly without any sudden jerks.
  • Pull your shoulder blades back and downwards, holding the tension throughout your body, especially in your back, abdomen and buttocks.

Variation:

  • Holding your upper body in the uppermost position, practice swimming and paddling movements with your arms.
  • For this exercise, lie on something unstable (like a Bosuball or Gym ball for example) in order to mimic your board wobbling on the water.

 

Übung mit Gymnastikball und Kabelzug zur Kräftigung der Schulter- und Rückenmuskulatur
© njoyrides, picture taken in the M.I.S.S. Fitness Sportstudio München

 

Practice: 3 sets of 20 repeats

  •   Position the ball in front of the cable pulley which should be set at approximately hip-height.
  •     Lie on your belly on the ball, so that your legs are stretched out and only the tips of your toes touch the floor for stability.
  • With your back and stomach muscles tensed, lift your upper body
  • Now take hold of both ends of the rope attached to the cable pulley and practice paddling (select a weight which enables you to carry out at least 20 repeats).
  • Your whole body is under tension, particularly your back, stomach and buttocks.

Variation:

  • If you don’t happen to have a cable pulley, attach an elastic Gym band (such as a Theraband) onto a pillar, wall bars or similar, and then carry out the exercise. By shortening the band in a tight grip you meet with more resistance to paddling and can thus intensify the training.

 

Übung im Stehen mit Gymnastikband zur Kräftigung der Rücken und Schultermuskulatur
© njoyrides, picture taken in the M.I.S.S. Fitness Sportstudio München

 

Practice: 3 sets of 20 repeats

  • Attach the Gym band onto wall bars (or similar) at approximately waist-height and take one end in each hand.
  • Draw yourself back from the wall so that the band is under tension.
  • Gently bend the knees and with a straight back gradually move your body forwards to become as horizontal as possible. (Caution: keep the pelvis in a neutral position and hold the tension in your stomach!)
  • Stretch both arms forwards alongside your ears.
  • Now pull your arms back, one after the other or both at the same time, before gradually bringing them forwards again in a controlled manner.
  • Your head becomes an extension of your cervical spine and your eyes are directed downwards.

 

Übung liegend zur Kräftigung der Schulter- und Rückenmuskulatur
© njoyrides, picture taken in the M.I.S.S. Fitness Sportstudio München

Practice: 3 sets of 20 repeats

  • Lie on your stomach on a (dumbbell) bench.
  •  Hold a relatively light dumbbell in each hand (select a weight with which you are able to carry out 20 repeats).
  • Lift your upper body from the bench and hold this position whilst practicing swimming and paddling movements.
  • Keep your whole body under tension.

 

 

 

 

Übung zur Kräftigung der Rücken- und Schultermuskulatur stehend auf instabiler Unterlage
© njoyrides, piucture taken in the M.I.S.S. Fitness Sportstudio München

 

Practice: 3 sets with 20 repeats

  • Stand on an unstable base, such as a balancing board, a wobble cushion, a Bosu-Ball, a tree stump, an Indo Board… (you can be as creative as you like!)
  • Hold two dumbbells, water bottles or similar in your hands.
  • Your legs must be approximately hip-width apart with knees slightly bent.
  • Lean forwards holding your back straight and pushing your bottom out behind you.
  • Lean as far forwards as you can whilst still keeping your back straight!
  • Draw your elbows up to the ceiling keeping close contact to your upper body.
  • Keep your shoulders back from your ears.
  • Draw your shoulder blades tightly together.

Variation:

  • Alternatively, you can stand with both feet on an elasticated fitness band.
  • Hold one end of the band in each hand and perform the same movement.
  • You can also do the exercise standing on one leg stretching the other leg horizontally backwards (similar to a standing scale).

 

Depending on where your personal weakness lies, whether it be (for example) insufficient strength in your upper body to raise yourself from your abdomen, or a need to train your shoulders and upper back in order to sustain longer paddling sessions, choose two of the above exercises that best address these areas and integrate them into your training plan. If you begin your training early enough, you can change the exercises after four weeks to enable your body to adapt to a new training stimulus.

 

Please note: the exercises we describe involve very intense bodily strain. Before embarking on these exercises, it is crucial that you undertake a thorough warm-up program. If the exercises are not properly carried out, you stand the risk of injury.The exercises should only be carried out by healthy individuals. Training whilst ill is of little benefit and can lead to further ailments (for example, issues with the heart muscle). So please, only train when you feel good. If you are unsure, please contact your doctor in advance.The exercises should only be carried out on suitable ground with the appropriate equipment.If you should injure yourself due to neglect of these recommendations, we cannot accept responsibility.We are instructing sport here. Our exercises are no replacement for a healing treatment or physiotherapy. If you require treatment, please contact the relevant specialist.

 

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