Here’s a great little Surf Mobility Flow to warm you up, articulate and stretch through the whole length of your spine, and to open up your hip joints.
There’s a lot going on with these multi planar movements. You’ll be moving from flexion into extension and back again with a Spinal Wave. Front Stepping into a deep lunge, then rotating your torso and hips to face the opposite way before coming into another Front Step. As bonus extra you get a little shoulder stretch, joyous 🤩
Set up into your start position, elbows are facing back, fingers are spread, pushing through your shoulders back into your toes. Your head is down, looking at your knees, abs are active, knees are raised a few centimetres from the floor. Your knees are slightly wider than a hip width apart, angled outwards. Begin to lift your hips straight up to the ceiling, coming up high onto your toes. Push forwards, bring your body into a plank position, arms staying straight. Begin to extend your spine, moving forwards over your wrists, lowering your hips towards the floor, chest lifts forwards, eyes looking to the sky (try not to hyper extend your neck as you do this).
Now reverse the flow, tucking your chin first, push back and begin to lift your back, and then hips towards the ceiling, before flexing your knees and coming back to your start position. Now step your left leg forwards to the outside of your left hand. At the same lift your left hand, head and chest, hips are square, arm is drawn back to open your chest, palm faces forward. Place your left hand back onto the floor and bring your right hip forward, lowering between your hands. Bring your flexed knees up, rotate your arms and torso to the left, and allow your knees to lower to the left.
Place both hands on the floor a shoulder width apart. Push into your hands and simultaneously step your right leg forwards, and left leg back, coming in another Front Step, right arm pulls back to open your chest, head and palm faces forward. Now reach straight up with your right hand, rotating your torso open as you stretch. Bring your hand back down and place back onto the floor, push back to your start position. Repeat on the other side to balance up.
I normally repeat this flow three or four times on either side before moving on to another. Take your time and enjoy the movement 🤟
Surf Mobility Flow uses all of the muscles in your body. The spinal flexion flexion and extension, along with the opening of your hips, will allow you to pop up smoothly, and build speed, power, and flow when your are surfing 🏄🏾♂️🌊🤘
If you want to come and try some Surf Mobility Flow give me a ring, email me, or message me through Social: Instagram: @surf_fit_uk – Facebook: Surf Fit Pilates