The Best 4 Stretches For Desk Working Surfers

14 Jun 2016 0 Share

Staying fit and flexible in the Mentawai's, Duncan Peak knows all about it, Photo by Aquabumps

Staying fit and flexible in the Mentawai's, Duncan Peak knows all about it, Photo by Aquabumps

COASTALWATCH | Surf Yoga & Stretch Series

Shoulders and hips; if you don't look after them your surfing will suffer especially in an age where a lot of us spend our time curled over at a desk or with device in hand. There are a couple of simple things you can do to stay flexible and agile and ease that stiffness and creaking in your shoulders during those first paddle rotations.

If you've heard of Power Living, you've heard of Duncan Peak. A surfer and a progressive thinker and developer within the Australian yoga scene. With over 14 years teaching experience, he developed Power Living into one of the countries largest and most successful yoga communities with 9 studios, a book, DVDs and virtual yoga platforms. He has a background in NeuroSpinology and has extensive traditional yoga studies with Georg Feuerstein and practiced Raja Yoga for nearly 20 years. 

SEE ALSO: Magnificent Monday 6th June 2016 In Pictures

Peak is bringing Coastalwatch a surf specific series of his newest postures called 'Technoasana' (Meaning seated poses with technology) to assist with agility and flexibility of the fascia that stabilizes muscles.

"As you get older fascia tissue gets quite tight and dehydrated, especially around the shoulders." Says Peak. "The Yin yoga is static and seated and encourages a deeper longer stretch and that's what helps loosen the fascia." Since starting this practice Peak has said he has further increased his already flexible body by 10%.

"I spend so much time doing administrative work as CEO it's hard to get my Yin yoga practice in. So I started with these stretches while I was churning through emails and it became an essential part of my day." 

Technoasana For Surfers - Shoulders & Hips

POSE #1

The Pose: Easy cross legs, called box pose in yoga, with a half arm bind that internally rotates the arm to stretch external rotators.

The Set Up: Cross your right leg under your left knee & fold your left knee, try to have heels wider than knees. If you need it easier, then sit on top of a folded blanket or block.

What you’re stretching: The crossed in a box formation stretches the main external rotators of the hip (pisiforms) Used ion big cutties and like. The half arm bind, placing the hand on the hip or lower back & then moving the elbow forward to and hooking it on the inner leg, stretches the external rotators of the arm used in paddling over and over (rhomboids & infraspinatus)

Why do it: Helps relieve muscles used paddling and driving through the heels in cut back turns.

The Experience: Do both sides & hold for 5 min each leg/arm. Feel muscles deep to the buttocks stretching & muscles from the spine across the shoulder blade on upper back.

The Focus: Get your work done but also try to stay focused on your breath to build mindfulness and concentration. Try to experience the stretch and consciously attempt to release bellies of muscles that are being stretched.


POSE #2

The Pose: Seated cross legs, called gomukasana in yoga, with a half arm bind.

The Set Up: Cross your right leg over your left and fold your heels into the buttocks. If need easier, then straighten bottom leg. Lean to a side, wrap your hand behind and up your back, set your tech up and get tapping.

If it’s too hard to cross both legs, then straighten the lower one and/or sit up on a block or blanket.

What you’re stretching: The crossed and adducted legs stretch lateral muscles of the hip. The half shoulder bind & lateral bend of the spine stretches the front of the shoulder girdle and deeper into one side of your lower back.

Why do it: Helps relieve muscles used for balance (glute medius) & some used for paddling (Anterior deltoids & rotator cuff).

The Experience: Do both sides & hold for 5 min each leg. Feel the back of your buttocks/hips stretching, front of the shoulder and one side of your lower back.

The Focus: Get your work done but also try to stay focused on your breath to build mindfulness and concentration. Try to experience the stretch and consciously attempt to release bellies of muscles that are being stretched.


POSE #3

The Pose: Laying chest stretch

The Set Up: Lie on your stomach and bring your arm out to the side with the elbow at right angles and at the height of your shoulders.

What you’re stretching?: This stretches deep into our chest (Pectoral Major & Minor) the front of the shoulder (Anterior Deltoid)

Why do it: Relieves and restores muscles used in paddling and using the arm to stall for some shade.

The Experience? Do both sides & hold for 5 min each leg/arm. Feel the chest stretching trying to move the sternum away form the armpit.

The Focus? Get your work done but also try to stay focused on your breath to build mindfulness and concentration. Try to experience the stretch and consciously attempt to release bellies of muscles that are being stretched.


POSE #4

The Pose: Seated cross legs easy stretch, half bind chest stretch.

The Set Up: As before, cross your right leg under your left knee & fold your left knee to create a box with legs. Try to have heels wider than knees. If it's hard, then sit on top of a folded blanket or block to raise the hips

Then the chest stretch, one of my favourites! Wrap your arm behind your back and try to grab the biceps of opposite arm. Sit up straight and broaden your collarbones. Breath deep into the back of your lungs and feel your chest and front of shoulders to open with each breath.

What you’re stretching: The legs crossed in a box formation stretches the main external rotators of the hip (piriformis) - Used in big cutbacks and the like. The half arm bind, grabbing the opposite elbow will stretch the chest, and anterior shoulders, huge muscles used in paddling and whipping arm around in turns. The arm bind will also stretch the back of shoulder & shoulder blade muscles, an awesome stretch. Pectorals, anterior deltoids, infraspinatus, rhomboids). If you are too tight for the arm bind use a strap to hook over opposite arm or just place behind you in comfort.

Why do it: Helps relieve muscles of the legs used for stability and big turns. The bind helps stretch a lot of the shoulder girdle muscles that get so tight from endless paddling.

The Experience: Do both sides & hold for 3-5 minutes each leg. Feel the back of your buttocks/hips stretching, front of chest & front and rear shoulder. Great pose for reading some of the grind or watching an awesome clip for inspiration.

The Focus: Get your work done but also try to stay focused on your breath to build mindfulness and concentration. Try to experience the stretch and consciously attempt to release bellies of muscles that are being stretched.

Tags: surf , stretching , power , living , duncan , peak , topnews (create Alert from these tags)

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