Surfing warm up series: Psoas lunges and squats

In videos 1, 2 and 3, I demonstrated exercises for ankle range of motion, hip extension, internal and external rotation and adduction. In the fourth and final installment my surfing warm-up series, we are going to focus on hip flexion by stretching the Psoas and assess our new hip mobility by doing squats.

PSOAS STRETCHING

WHY?

Comprising of the Psoas major and the Iliacus to make the Iliopsoas muscle, the Psoas is one of the hips’ prime movers. The Psoas is primarily responsible for hip flexion / bending and external rotation of the hip. A tight psoas can lead to a stooped forward posture and lower back pain.

HOW?

I prefer to do this as an active stretch as I find it more beneficial. However, I have provided a static/passive alternative. I have also shown three versions of stretches in the video, I personally prefer the third stretch (Psoas active option 2). In order to stretch the psoas we need to get into a lunge position, which involves dropping one leg down to a knee and the other leg stepped forward (refer to video). 

The psoas is a hip flexor, so we are trying to lengthen it through hip extension. The best way to make sure you are stretching the psoas is to push the side you want to stretch forward, extend through the chest and look up.

To stretch the right psoas, drop your right knee and have your left leg stepped forward. Your right hand would be on your left bum, pushing your hips forward while looking up and lifting your chest. I chose to do this exercise at different angles with each step/lunge. I recommend starting with the static/passive lunge and advancing from there once you have the procedure nailed. I recommend completing 3-5 actives lunges on each side.

SQUATS

WHY?

Squats are a great way to test hip mobility. Being comfortable in a low squat position without lifting your heels off the ground demonstrates great hip mobility. Squats are beneficial to surfing and a lot of other sports as it allows you to drop your centre of gravity and be comfortable in a low position without feeling unbalanced. I believe it’s important to be comfortable in this position, hence why we have been working on our hip mobility.

HOW?

You should use squats as an assessment tool for your mobility. I suggest doing some squats before and after the warm up to see if it has been effective for you. 

Tips when squatting: keep the feet shoulder width apart, focus on a point straight ahead in line with your eye level, keep a straight back and slowly lower yourself down. Always try to engage the glutes on your way up. I recommend 3-5 squats as the first warm up exercise and 5+ squats once the warm up is completed.

Remember to stretch within your limits. It is not a competition, so take as much time as you need. Mobility wasn’t permanently achieved in one day.

Many mullets and mahalos,

Dr. Lloyd Mather