Pre-session warmup

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:

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.

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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.

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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.

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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?

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

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.

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.

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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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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

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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)