My current, go-to, Pre-Surf Stretch for when my body is feeling stiff and a bit surfed-out.
This sequence could also be nice for a brief Active Recovery practice post-training or post-surf/sport (looking at you, my CrossFit Rincón crew 😘).
You don’t need any props for this one, but a mat or some padding for your knees might be helpful. I show each move in *real time* first, then sped up to keep it all under 90-seconds for the Reel. That being said, don’t rush the movements! Savor them. The whole sequence took me about 8 minutes.
Here’s the sequence:
Segmental Cow + Cat (3-5x)
Slow & controlled movement ‘rippling’ up the spine. Imagine you could move one vertebra at a time.
T-Spine Rotations (3-5x)
Opposite leg extends back as ‘anchor.’ Try not to move hips, keep rotations focused in the mid back, ribcage + shoulder blades.
Low Lunge to Half-Splits (3-5x)
Step extended leg thru to come into Low Lunge. Linger in each pose a few breaths or explore moving with breath.
‘Mini’ Side Angle to Mod. Side Plank (3-5x)
Keep this movement controlled and think about moving from your center, reaching thru top arm.
Kneeling Half-Moon/Sugarcane (3-5 breaths)
From last Side Plank, hover top leg & bend knee, explore reaching back with top hand for foot. If connected, press hand & foot into each other for a deeper stretch thru front body.
Slowly release and repeat 2-5 on second side.
Hope this is helpful! Just a few minutes of mindful movement & intentional stretching can sometimes make all the difference. Let me know if you give it a go!