A five-minute warm-up before you paddle out

The water cools down in late fall and winter, and dawn patrol starts in the dark. It's tempting to grab the board and run straight in. Five minutes on the sand first gives your shoulders, upper back and hips a chance to wake up before the first paddle.

Why start there? Surfing is mostly paddling. One study of competitive surfers found they spent roughly half of their time in the water paddling, and only a small slice actually riding waves (Farley, Harris and Kilding, 2012). So this warm-up starts with the parts that do the paddling.

This is general information from Monarch Bay Chiropractic, the Dana Point practice of Dr. Scott Kirchner, D.C. These are common, gentle moves, not a treatment plan.

The five-minute warm-up

Move slowly and stay in a comfortable range. Stop if anything hurts, or if you feel numbness, tingling or dizziness. If you're pregnant, recovering from an injury or managing a health condition, check with your doctor first.

1. Easy jog or brisk walk on the sand (1 minute). Just enough to feel a little warmer.
2. Arm circles and shoulder rolls (about 45 seconds). Make ten small circles forward and ten backward, then ten bigger circles each way. Finish with five slow shoulder rolls each way.
3. Trunk turns (about 30 seconds). Stand with your feet hip-width apart and your arms crossed over your chest. Turn gently to the right, then to the left, letting your eyes follow. Ten turns each side.
4. Cat-cow and cobra-lite (about 1 minute). On a towel, get on your hands and knees. Slowly round your back up toward the sky, then let your belly drop a little as you look forward. Do six slow rounds. Then lie face down with your elbows under your shoulders and gently prop up on your forearms for two easy breaths. Lower down. Repeat three times.
5. Walking lunges with a reach (about 45 seconds). Take a comfortable step forward, bend both knees a little, and reach both arms overhead. Step through and switch legs. Do five on each side, keeping the steps short.
6. Pop-up rehearsal (about 1 minute). Lie face down on your towel with your hands under your chest. Press up and bring your feet under you into your surf stance, slowly and with control. Stand up, reset and repeat, five times in all.

That's it. Grab your board.

Before you paddle out: check the ocean

• Find the lifeguards. OC Lifeguards cover Salt Creek Beach and post daily ocean conditions at oclg.org. Doheny State Beach has a main lifeguard tower, and surfing there is limited to certain areas, so read the posted signs. If you're unsure about conditions, ask a lifeguard.
• Check water quality after rain. The County of Orange Health Care Agency posts beach water-quality notices at ocbeachinfo.com. It advises staying out of coastal water near flowing storm drains, creeks and rivers.
• Know your limits. Pick spots and conditions that match your experience, and paddle out with a friend when you can.
• Bring water. It's easy to forget on a cool morning.

After your session: a two-minute cool-down

Move slowly and stay in a comfortable range. Stop if anything hurts, or if you feel numbness, tingling or dizziness. If you're pregnant, recovering from an injury or managing a health condition, check with your doctor first.

1. Walk it out (1 minute). Take an easy walk on the sand while your breathing settles.
2. Chest opener (3 slow breaths). Clasp your hands behind your back, or hold a towel between them, and gently lift your chest.
3. Calf stretch (20 to 30 seconds per side). Put your hands on your car, step one foot back and keep that heel down.
4. Get warm and dry. Change into dry layers before you sit in a cold car.

Quick answers

How long should a surf warm-up take?

This one takes about five minutes: an easy jog, arm circles, trunk turns, cat-cow and cobra-lite, walking lunges with a reach, and five slow pop-ups.

Why warm up the shoulders before surfing?

Paddling takes up much of a session. One study of competitive surfers found they spent roughly half of their time in the water paddling.

How do I check ocean conditions in Dana Point?

Talk to the lifeguards and read the posted signs. OC Lifeguards post daily ocean conditions at oclg.org for the beaches they cover, including Salt Creek. After rain, check ocbeachinfo.com for water-quality notices.

What should I do after a surf session?

Walk for a minute, do a gentle chest opener and calf stretch, then get warm and dry.

Enjoy your next session

Save this for your next dawn patrol. Questions? Call us at (949) 661-9777. Share this with someone who'd find it useful.

General information, not medical advice. Please talk with your own doctor about your situation.

Sources

• Farley, O.R.L., Harris, N.K. & Kilding, A.E. (2012). Physiological demands of competitive surfing. Journal of Strength and Conditioning Research, 26(7).
• OC Lifeguards. Beaches covered and today's ocean conditions. https://www.oclg.org/
• County of Orange Health Care Agency. OC Beach Info (ocean water quality). https://ocbeachinfo.com/
• California State Parks. Doheny State Beach park brochure. https://www.parks.ca.gov/pages/645/files/DohenySBFinalWebLayout012116.pdf