Warming up before surfing is crucial to prevent injuries and improve your performance in the water. Here are some warm-up exercises that you can do before surfing in Pembrokeshire:

1. Jogging or brisk walking: This will get your heart rate up and increase blood flow to your muscles.

2. Dynamic stretching: Perform dynamic stretches that target the major muscle groups used in surfing, such as lunges, squats, and leg swings.

3. Arm rotations: Rotate your arms in large circles to warm up your shoulders and upper back.

4. Shoulder and neck stretches: Stretch your neck by gently rolling your head from side to side, and stretching your shoulder muscles by crossing your arm across your chest and holding it in place with your other arm.

5. Core exercises: Surfing requires a strong core, so do some exercises like planks, sit-ups, or Russian twists.

6. Yoga: Yoga is an excellent way to improve flexibility, balance, and core strength, all of which are important for surfing. Some yoga poses that are particularly useful for surfers include downward-facing dog, cobra pose, and warrior II.

Remember to always start with a gentle warm-up and gradually increase the intensity. Listen to your body and stop if you feel any pain or discomfort. Happy surfing!

Doing a dynamic warmup before your surf is extremely important. It helps to improve your joint range of motion and improve your mobility in addition to preparing your body for the main part of the surfing workout.

This is a new dynamic warmup taken from the “March” Surfing Workouts 

The warmup starts with more range of motion exercises and progresses to more specific mobility drills to prepare your body for the surf training workout

Try this warmup at the start of your next surfing workout…

A correct Warm Up has 3 phases

Gentle Exercises Exercise the body to increase blood flow and raise the temperature of muscles for example by jogging along the beach 

Guidelines;

2 - 3 minutes for beginners

3 - 8 minutes for improvers/intermediates.

COOL DOWN STRETCHING FOR SURFING

Cool Down & Stretch your muscles to increase your flexibility, by lengthening them and increasing the range of motion in joints. Do not overstretch and always hold stretches static - NEVER BOUNCE Stretches should be held for 10 - 30 seconds Relax and controlled breathing is the key Always stretch for the same amount of time and with the same intensity for opposite sets of muscles i.e. on your left and right / back and front

Cooling down and stretching after surfing is important to prevent muscle soreness and injury, and to promote muscle recovery. Here are some cool-down stretches that you can do after surfing in Pembrokeshire:

1. Hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your back straight. Hold for 15-30 seconds.

2. Quad stretch: Stand on one leg, bend your other knee and bring your heel towards your buttocks. Hold onto your ankle with your hand and gently pull your foot towards your buttocks. Hold for 15-30 seconds, then switch sides.

3. Calf stretch: Stand with your hands on a wall or other support. Step back with one leg and press the heel of that foot into the ground. Keep your other leg forward, and lean forward slightly until you feel a stretch in your calf. Hold for 15-30 seconds, then switch sides.

4. Child's pose: Kneel on the ground with your buttocks resting on your heels, and stretch your arms out in front of you. Lower your forehead to the ground and hold for 15-30 seconds.

5. Cobra pose: Lie on your stomach with your palms on the ground next to your shoulders. Push up with your arms, lifting your chest off the ground. Hold for 15-30 seconds.

Remember to stretch gently and never force a stretch beyond what feels comfortable. Take deep breaths and relax into the stretch. Happy surfing!