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How to Get Loose Hips, Strong Shoulders, Powerful Knees, and Strong Legs

Surfing demands flexibility, strength, and resilience, especially in key areas like your hips, shoulders, knees, and legs. Tight hips can limit your pop-ups, weak shoulders can sap your paddling power, and unstable knees or weak legs can reduce your control and power on the board. Here’s how to target these areas with effective exercises and stretches to level up your fitness.

Unlocking Loose Hips

Why Hip Mobility Matters

Your hips are your power center, driving movements on and off the board. Tight hips reduce your ability to pop up quickly and maintain a strong stance.

Mobility Drills for Hips

  1. 90/90 Hip Switches

    • Sit on the floor with one leg bent at 90° in front and the other behind. Rotate your hips to switch sides without using your hands.

    • Reps: 3 sets of 10.

  2. Cossack Squats

    • Stand wide and shift your weight onto one leg, keeping the other straight. Sink as low as your flexibility allows.

    • Reps: 3 sets of 8 per side.

  3. Frog Stretch

    • Get on all fours, widen your knees, and sink your hips backward. Hold for 1-2 minutes.

Strengthening the Hips

  1. Glute Bridges

    • Lie on your back, knees bent. Push through your heels to lift your hips.

    • Reps: 3x15.

  2. Step-Ups

    • Use a stable platform. Step up with one foot and drive the opposite knee up.

    • Reps: 3x12 per side.

Building Strong Shoulders

Why Shoulders Are Key

Your shoulders handle the bulk of paddling and stability work. A balanced mix of strength and mobility is essential to prevent fatigue and injury.

Strengthening Exercises

  1. Scapular Push-Ups

    • In a plank position, pinch and spread your shoulder blades without bending your arms.

    • Reps: 3x12.

  2. Face Pulls

    • Use a resistance band or cable. Pull it toward your face, focusing on squeezing your shoulder blades.

    • Reps: 3x15.

  3. Overhead Press

    • Use dumbbells or a barbell to press weights overhead, engaging your core.

    • Reps: 3x10.

Mobility Drills

  1. Wall Angels

    • Stand with your back against a wall and slide your arms up and down as if making a snow angel.

    • Reps: 2x10.

  2. Shoulder Pass-Throughs

    • Hold a PVC pipe or resistance band wide. Lift it overhead and bring it behind you, if possible.

    • Reps: 3x10.

Strengthening Your Knees and Legs

Why Knees and Legs Are Critical

Strong, stable knees and powerful legs are essential for balance, drive, and quick transitions on your board. Building strength while protecting your knees from overuse or instability is key.

Strengthening Exercises

  1. Goblet Squats

    • Hold a dumbbell or kettlebell at chest height. Perform deep squats, keeping your knees tracking over your toes.

    • Reps: 3x12.

  2. Lunges

    • Step forward into a lunge position, keeping your back knee just above the ground. Alternate legs.

    • Reps: 3x10 per side.

  3. Romanian Deadlifts

    • Use dumbbells or a barbell. Keep a slight bend in your knees and hinge at your hips to lower the weights.

    • Reps: 3x10.

  4. Calf Raises

    • Stand on a step or flat surface. Raise your heels as high as possible, then lower slowly.

    • Reps: 3x15.

Mobility Drills

  1. Kneeling Hip Flexor Stretch

    • Kneel with one leg forward and lean into the stretch, keeping your torso upright.

    • Hold for 20-30 seconds per side.

  2. Hamstring Stretch

    • Sit with one leg extended and reach toward your toes. Hold for 20-30 seconds.

  3. Quad Stretch

    • Stand and pull one foot toward your glutes, keeping your knees close together. Hold for 20-30 seconds per side.

Strengthening Your Neck

Why Neck Strength Matters

A strong neck prevents discomfort during long paddling sessions and helps maintain alignment in your posture.

Strengthening Exercises

  1. Neck Isometrics

    • Place your hand on your forehead, side of your head, or back of your head and push gently while resisting the motion.

    • Duration: 5-10 seconds per direction, 3 sets.

  2. Chin Tucks

    • Sit upright, pull your chin slightly back (as if making a double chin), and hold.

    • Reps: 3x15.

  3. Neck Flexion/Extension with Bands

    • Attach a resistance band to your head (use a padded strap). Perform slow, controlled movements forward, backward, or to the sides.

    • Reps: 3x10.

Mobility Drills

  1. Neck Rolls

    • Slowly roll your neck in a circular motion, pausing in tight areas.

    • Reps: 5 circles each direction.

  2. Upper Trapezius Stretch

    • Tilt your head to one side and gently pull with your hand. Hold for 20-30 seconds per side.

Putting It All Together

Consistency is key. Aim to include these exercises and stretches in your weekly routine, and don’t forget the basics: warm up, cool down, and listen to your body. Incorporating massage or foam rolling can help release tension in your hips, shoulders, knees, and neck, further improving mobility and performance.

Ready to feel more powerful and fluid in the water? Give these a try, and let us know how it transforms your sessions!

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