No one wants to tear a muscle riding a wave. Align your spine and stretch every muscle in your body ready for an epic surf session without injuries with this pre-surf warm-up routine.

11 EXERCISES FOR YOUR SURF WARM-UP

Perform each of these energizing surf warm-up moves for 30 seconds.

1.    SHOULDER MOBILITY

Inflexible shoulders get in the way of some major surf moves – this active stretch opens them up, as well as your back and neck to avoid injury.

2.    ARMS / ABS / CHEST STRETCH

Inhale deeply, stretching your arms out above your head and then hold. Exhale, then shake to loosen.

3.    GLUTES / LOWER BACK STRETCH

Pull one knee into your torso and hold, then repeat on the other side.

4.    LEGS STRETCH

Stand on one foot and touch your buttocks with the other, holding it with one hand. Repeat on the other side.

5.    LATERAL STRETCHING

Open up your side body by reaching your arms overhead to the left and then to the right.

6.    WAIST ROTATION

Stand with your hands on your hips, feet hip-width apart. Rotate your pelvis in circles to boost flexibility in the mid-section.

7.    KNEE ANKLES ROTATION

Fire up your flexibility with this move, rotating both knees to the left and then to the right. Do the same with your ankles.

8.    SHOULDER ROTATION – switch direction

Warm up the upper body with some slow shoulder rotations, switching directions as you go.

9.    CHEST STRETCH

Stretch your arms out behind you and entwine your palms to fully open up the chest, ready for a tantalizing surf.

10.    LEGS AND GLUTES STRETCHING

Wide lunges will get your thighs, calves and glutes ready to tackle the waves.

11.    ABDUCTOR STRETCH

Bend your knees with a straight back into a deep squat, legs shoulder-width apart. If you want to take this even further, you can jump in and out of your crouching position.

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