Here is my 10 minutes warmup routine before my morning SUP session.
Follow-along, 10 minutes exactly, no intro/outro.
No commentary nor music track as I do not want to wake up the house :-)

I found out that I was getting more and more small injuries, especially after 50 years old (now 61), so I decided to properly warm up before sessions. I now perform a full 10 minutes warmup at home just before getting to the beach, as I found out I could not discipline myself to do it on the beach. 10 minutes is awfully long on the beach while looking at waves :-)

So I warm up in front of the video on the TV at home, then slip into my wetsuit and drive to the spot to keep warm in the meantime.

The video tries to warm all the body, but insists on the calves and shoulders that I think are the most subjected to abuse in surf SUPing. It starts slow, just putting your joints through all the range of motion, and raise cardio at the end.

If you are younger, or before an afternoon session, I guess you can just play the video at 2x speed (or more?) for a 5mn quicker warmup :-)

It is a compilation of extracts from the Youtube warmup videos that I list on the video description. Refer to them for details and explanations.



What's your routine?

PS: I also now do 30 to 45 minutes of stretching every evening (I should have started younger, I am in damage control mode now), listening to podcasts/audiobooks, with various static stretches held for 1mn each, the aim is to have each muscle group stretched 10 cumulated minutes per week, following the result from scientific studies summarized in this video:

Getting the board off the racks is it for me.

Thanks for making that. Does a lion warm up before killing a gazelle? Usually I just do a little knee bend jumping, air paddling, circle my arms before paddling out. My paddle out usually takes quite a few minutes so I call that a warm up. In theory its a great idea to completely warm up, especially on a cold morning. I'm barely functioning for the dawn patrol. If the waves are pumping adrenaline is the best warm up of all. I do stretch/exercise my back at home since thats a weak link for me and it seems to help. I read that recent research indicated stretching before exercising decreased performance but not sure how definitive the studies were.

I gotta try this vid, thanks.

I used to run 1/4 mile to beach first for surf check, but now I never check, I liked that warmup though . I do a not-long-enough warmup of yoga stretches from the yoga app we have, like standing side stretch, forward bend, then stretch quad, groin like we did in soccer practice in highschool back in the day, then it's on. I usually get there at first light, which I find a little intimidating, so don't mind waiting a sec to get in.
im having issue with neck that I haven't found a good stretch for.

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Kisutch said..
I used to run 1/4 mile to beach first for surf check,

Me too (I ran 1km to the secluded spot I use in summer to beat the crowds), but I started getting injuries from the running itself (hurt calf => 2 weeks out of the water). So I started warming up for the warmup run... So I just instead "invested" in a proper general warmup.

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slsurf said..Does a lion warm up before killing a gazelle?

A lion life expectancy is 15 years. At 15 years I didn't have to warmup either :-)

also "I read that recent research indicated stretching before exercising decreased performance"
Yes, static stretching before exercising is counter-productive and can even be dangerous. You want to warmup before by dynamic stretching.
The four types of stretching are Dynamic, Ballistic, Static and PNF (assisted static), There are plenty of comparative info on the web, e.g:

Basically:
- warmup (dynamic stretching, cardio) before the session. Actually more moving your joints through their range of motion than actual stretching.
- static stretches after the session



PS: My recommendation is to ignore all the "yoga" themed videos, they are often just full of unproven pseudo-science mystic cult-like bovine crap. Try to follow advice of actual doctors, based on serious studies. For instance on stretching, the ones made on dancers, where measurable inches gained in flexibility are vital for their work.

Silly me 72yo still prone, wind n Kite surf and never had a warm up prior. Maybe because of the warmer climate but can still pop up on a short board yet can't touch my toes

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LpMaui said..
Silly me 72yo still prone, wind n Kite surf and never had a warm up prior. Maybe because of the warmer climate but can still pop up on a short board yet can't touch my toes

We are definitively all different genetically...
And in my case, being overweight and working sitting in front of a computer have worsened things.

But if you start getting injured (even just mildly), please warm up!
... and even if not, just give it a try. It has definitely helped my surfing, adding flow.

Just going to drop this in here:

www.painscience.com/articles/stretching.php

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slsurf said..
Thanks for making that. Does a lion warm up before killing a gazelle? Usually I just do a little knee bend jumping, air paddling, circle my arms before paddling out. My paddle out usually takes quite a few minutes so I call that a warm up. In theory its a great idea to completely warm up, especially on a cold morning. I'm barely functioning for the dawn patrol. If the waves are pumping adrenaline is the best warm up of all. I do stretch/exercise my back at home since thats a weak link for me and it seems to help. I read that recent research indicated stretching before exercising decreased performance but not sure how definitive the studies were.

Dogs and cats (descendants of amazing predators) stretch a lot don't they? Like arching back when they get up from lying around. Wonder if chimps stretch.

Even if stretching doesn't empirically prevent injury, maybe flexibility helpful for surfing maneuvers?

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Kisutch said..
Dogs and cats (descendants of amazing predators) stretch a lot don't they? Like arching back when they get up from lying around. Wonder if chimps stretch.

Actually cats do not "stretch" in the meaning used by me in this topic (passive stretches), as they have their muscles in full active tension when they "stretch". These are "active stretches" which are actually warmups.

www.americansportandfitness.com/blogs/fitness-blog/active-vs-passive-stretching-know-the-difference

So yes, Felines warm up a lot!

PS: we are very different from apes muscle-wise. Both because we have finer control at the expense of greatly reduced strength (that's why a chimp is incredibly stronger - and more dangerous - than a man), and adapted to hunt by walking very long distances efficiently, which requires stiffness in our legs so that our muscles can "rest" during the walk.

hope this link works. Cris Mills has got heaps of specific surf related stretch and exercise on his youtube channel. Well worth a look.
Dammit I've been passive stretching before a surf for years .
Don't reckon my fankles (i.e. fkd ankles) could hold up to your routine Colas

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backbeach said..
Don't reckon my fankles (i.e. fkd ankles) could hold up to your routine Colas

If you have injuries, you must go very slow on them. For instance I have a bad left shoulder and a bad right knee, and I start the shoulder rotations very slowly, much slower than the video, and for the lateral fences, I support myself by leaning on a chair with the arm to avoid putting all my weight on my knee.

Gently go through all the range of motions of your bad joints.


On your video, yes, I actually registered to this guy courses (free registration - but have not yet tried one of the paying courses) some time ago. He seems competent, from what I can see.

A benefit of my stretching routine I discovered this morning is improved balance. More range of motion means that I can still have fine muscle control even when flexed, notably crouching, and it helps immensely to get up on a tiny board without the dreaded fall-when-attempting-to-stand-up.

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colas said..
A benefit of my stretching routine I discovered this morning is improved balance. More range of motion means that I can still have fine muscle control even when flexed, notably crouching, and it helps immensely to get up on a tiny board without the dreaded fall-when-attempting-to-stand-up.

Yes I agree and even a quick warm up just before you enter the surf (like arm & shoulder rotations, leg thigh lifts, waist / hip rotations, knee & elbow rotations, neck & ankle rotations) are all valuable, also throw in a few squats & even jumping jacks if you are feeling a bit cold, and if you are feeling good / warm then maybe a super set of push ups, sit ups, twists etc:-)

Here is the latest version (v6) of my 10 minute warmup routine.
I am quite satisfied with it now, I do not think I will modify it anymore.

Injuries suck and you need to be patient, see a physio and follow the plan for recovery.
At the moment it's almost 6 weeks since I partially torn rotater cuff tendons,( snowboarding to avoid family stopped across cattrack after blind corner) so no sup surf but about to test on flat water next week. Religiously doing specific exercises plus back at gym building up range of movement, flexibility and strength.

Agree need to do warm ups (comprehensive video ) but also in the water when waiting for waves flex ankles and knees which helps your turns.

Good recovery

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515 said..
Injuries suck and you need to be patient, see a physio and follow the plan for recovery.
At the moment it's almost 6 weeks since I partially torn rotater cuff tendons,( snowboarding to avoid family stopped across cattrack after blind corner) so no sup surf but about to test on flat water next week. Religiously doing specific exercises plus back at gym building up range of movement, flexibility and strength.

Agree need to do warm ups (comprehensive video ) but also in the water when waiting for waves flex ankles and knees which helps your turns.

Good recovery

I guess you mistakenly posted your message here instead of in www.seabreeze.com.au/forums/Stand-Up-Paddle/SUP/Golfer-s-elbow? :-)

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slsurf said..
Does a lion warm up before killing a gazelle?

Actually... yes!

They perform active stretches (not actual stretches, but warmups as I have already said), and then constant mobility actions: they never sit down on a chair in front of a computer or TV :-)

Every time a big cat wakes up from a long nap or short siesta, it takes a really deep stretch. They arch their head and their back fully while extending their front limbs then the hind legs all the way out. After stretching the body, they then get into some remarkable acrobatic positions, twisting and turning as they meticulously begin to clean themselves from paw to tail. After this cleaning is over, its either play time, socializing, maybe some climbing, followed by a walk as they begin to search for food or maybe patrol the territory.

shazaadkasmani.wordpress.com/2015/05/22/do-lions-need-to-stretch-before-a-hunt/

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colas said..

515 said..
Injuries suck and you need to be patient, see a physio and follow the plan for recovery.
At the moment it's almost 6 weeks since I partially torn rotater cuff tendons,( snowboarding to avoid family stopped across cattrack after blind corner) so no sup surf but about to test on flat water next week. Religiously doing specific exercises plus back at gym building up range of movement, flexibility and strength.

Agree need to do warm ups (comprehensive video ) but also in the water when waiting for waves flex ankles and knees which helps your turns.

Good recovery

I guess you mistakenly posted your message here instead of in www.seabreeze.com.au/forums/Stand-Up-Paddle/SUP/Golfer-s-elbow? :-)

Yes wrong topic as I didn't click back enough.
Anyway I appreciate the need for warning up, I used to for max performance and then time restricted time and got lazy.
After recent injury and rehab it's made me appreciate the need to look after my body more to enjoy a longer more adrenaline rich lifestyle

In mid winter I usually go for a jog back and forwards along the shore then do the windmills with the arms and lots of waist twists. Paddling out on my board slowly prone style gets my shoulders warmed up

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Slab said..
In mid winter I usually go for a jog

Yes, but be careful to ... warm up a bit before jogging :-) (calves)