{"id":42959,"date":"2017-09-05T05:40:58","date_gmt":"2017-09-05T03:40:58","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/surf-warm-up-2\/"},"modified":"2017-09-05T05:40:58","modified_gmt":"2017-09-05T03:40:58","slug":"surf-warm-up-2","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/surf-warm-up-2\/","title":{"rendered":"Video: Surf warm-up"},"content":{"rendered":"<p>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.<\/p>\n<p><iframe loading=\"lazy\" title=\"EVO Workout: Surf Warm-Up - 11 exercises for your perfect surf warm-up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/c_JrExgUeyo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2>EXERCISES<\/h2>\n<p>Perform each of these energising warm-up moves for 30 seconds each for perfect pre-surf preparation.<\/p>\n<p>1. SHOULDER MOBILITY<\/p>\n<p>Inflexible shoulders get in the way of some major surf moves &#8211; this active stretch opens them up, as well as your back and neck to avoid injury.<\/p>\n<p>2. ARMS\/ ABS \/CHEST STRETCH<\/p>\n<p>Inhale deeply, stretching your arms out above your head and then hold. Exhale, then shake to loosen.<\/p>\n<p>3. GLUTES\/ LOWER BACK STRETCH<\/p>\n<p>Pull one knee into your torso and hold, then repeat on the other side.<\/p>\n<p>4. LEGS STRETCH<\/p>\n<p>Stand on one foot and touch your buttocks with the other, holding it with one hand. Repeat on the other side.<\/p>\n<p>5. LATERAL STRETCHING<\/p>\n<p>Open up your side body by reaching your arms overhead to the left and then to the right.<\/p>\n<p>6. WAIST ROTATION<\/p>\n<p>Stand with your hands on your hips, feet hip-width apart. Rotate your pelvis in circles to boost flexibility in the mid-section.<\/p>\n<p>7. KNEE ANKLES ROTATION<\/p>\n<p>Fire up your flexibility with this move, rotating both knees to the left and then to the right. Do the same with your ankles.<\/p>\n<p>8. SHOULDER ROTATION &#8211; switch direction<\/p>\n<p>Warm up the upper body with some slow shoulder rotations, switching directions as you go.<\/p>\n<p>9. CHEST STRETCH<\/p>\n<p>Stretch your arms out behind you and entwine your palms to fully open up the chest, ready for a tantalising surf.<\/p>\n<p>10. LEGS AND GLUTES STRETCHING<\/p>\n<p>Wide lunges will get your thighs, calves and glutes ready to tackle the waves.<\/p>\n<p>11. ABDUCTOR STRETCH<\/p>\n<p>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.<\/p>\n<p>Enjoy surfing!<\/p>\n<p>&nbsp;<\/p>\n<p>Do you already know our article about <a href=\"https:\/\/evofitness.at\/en\/move-well-move-often\/\">Move well. Move often.<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>No one wants to tear a muscle riding a wave. Align your spine and stretch every muscle in your body&#8230;<\/p>\n","protected":false},"author":6,"featured_media":42958,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Get ready for surfing | EVO Fitness|Get ready for surfing | EVO Fitness","_seopress_titles_desc":"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.|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.","_seopress_robots_index":"","footnotes":""},"categories":[103,18],"tags":[],"class_list":["post-42959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","category-learn"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42959","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=42959"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42959\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/42958"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=42959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=42959"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=42959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}