5 Yoga Back Exercises For Surfers
Got a stiff back? Is it preventing you from becoming the next Kelly Slater? Here’s 5 yoga exercises which can help improve your back’s flexibility and reduce stiffness. Please share the article with someone that suffers from a stiff and painful back.
Yoga and yoga exercises can be a great tool for releasing tension in tight muscles and stiff joints. Most of us sit to much during our everyday life and this leads to problems and pain. Daily stretching can help you prevent overactivated muscles and back pain.
1. Marjariasana Bitilasana (The Cat camel exercise)
The yoga pose Marjariasana Bitilasana is a great way to limber up your back before a surf session. It is a great way of mobilizing your back, chest and neck – providing more flexibility and movement. A fantastic daily exercise for those of you that needs to loosen up those tight muscles and stiff joints. Start the exercise by standing on all fours – lower your back slowly towards the floor while raising your neck carefully. Then shoot your spine up in a controlled movement while flexing your neck towards your chest. Repeat the exercise for 8-10 repetitions over 3-4 sets.
2. Uttana Shishosana (Frog position)
A yoga exercise which stretches and mobilizes the whole spine – all the way from the low back to the neck. It really reaches muscles which can be hard to stretch properly. This exercise provides flexibility to upper and lower back, allowing you to really thrust your hip into those cutbacks. Stand on your knees and let your body fall forwards while reaching out your arms by sliding your palms on the floor. Hold the position for 30 seconds and repeat for 3-4 sets.
Great exercise for releasing tensions in your chest and ribcage – allowing you to activate your core and back muscles in the correct way. Start by lying flat out on your front on the floor with your palms resting by your side. Pull your legs together and slowly lift off – using mainly your core muscles. Arch your back upwards until you feel a gentle stretch. Hold the position for 30 seconds and repeat over 3-4 sets.
4. Ardha Matsyendrasana
This seated yoga exercise provides your back and spine with increased flexibilty – and is generally recommended for those with a stiff back. The pose can be challenging, so don’t do it if you don’t feel comfortable with the other exercises in the article. Breathe deeply and slowly twist your upper body – make sure to let your body ease into it and do it very gently. Hold the position for 30 seconds and repeat on both sides – 3 sets.
5. Adho Mukha Svanasana
Stand on all fours and gently lift your back towards the ceiling until you reach the illustrated pose. Hold the position for 30-60 seconds before slowly lowering towards the starting position. This exercise really activates and stretches the muscles in the back and shoulder areas. Hold the exercise for 30-60 seconds.