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I took a business trip to test my Bullworker training against some world-class waves. I've been impressed with the results.
My Bullworker training held up and I have:
- experienced increased paddle power,
- effortlessly submerged my 50 liter surfboard under waves while paddling out,
- boosted my wave count and glided right into waves,
- easily pushed myself onto my feet on each wave, and
- felt highly mobile surfing big waves.
I stretch with an Iso-Bow before every surf session to prepare my muscles for the rigors of surfing, to generate blood-flow through my body, and to generally realize the benefits of improving my flexibility.
Benefits of Improving Flexibility
Stretching directly counteracts the natural aging process of your muscles, joints, and bones. By stretching regularly, you improve joint mobility, reduce injury risk, and enhance physical performance by keeping muscles pliable.
With the Iso-Bow I am able to engage in deep, controlled stretches that:
- lengthen my muscle fibers,
- increase blood flow to the muscles, which prepares them for optimal performance and helps with overall recovery,
- allow my joints to move through their full range of motion, and
- help muscles absorb impact better, reducing the chance of strains and tears.
Surfer's Stretch Routine
To maintain optimal performance and build longevity, before every surf session (and every gym session, every run, and any other physical activity), I complete the below Iso-Bow stretch routine:
- Overhead Warmup
- Lateral Lunges with Toe Kick-out
- Forward Lunge
- Hamstring Kick-out
- Quad Pull (with Arm Extension)
- Hamstring Scoop, and
- Forward Plane
Overhead Warmup
Start by picking up your Iso-Bow and raising your arms directly overhead. This is an easy movement meant to move your body and activate your muscles and initiate blood flow. There is no need to strain yourself.
After you've taken a few deep breaths, maintain your arms stretched upward and lean to the left for 12 seconds.
Come back to the top. And then maintain your arms stretched upward and lean to the right for 12 seconds.
Lateral Lunges with Toe Kick-out
Start by standing with your legs together and holding your Iso-Bow in front of your abdominals.
Return to an upright position by standing with your legs together and holding your Iso-Bow in front of your abdominals. Then repeat with a lunge to the right.
Forward Lunge
Start by standing with your legs together and holding your Iso-Bow in front of your abdominals. Then lift your right leg and lunge forward, bringing your left knee to the ground. Extend your arms in front of your chest, engage your hips forward, and hold for 12 seconds.
Hamstring Kick-out
From the forward lunge position, push your hips slightly back towards your left ankle, sit back slightly, and rotate your right foot upwards on your heel so that your toes are pointing towards the sky. Grab your Iso-Bow with both hands under your leg and hold for 12 seconds.
Return to an upright position by standing with your legs together and holding your Iso-Bow in front of your abdominals. Then repeat with a lunge forward with your left leg.
Quad Pull (with Arm Extension)
Come back to your feet.
Drape your Iso-Bow over your left shoulder (or toss it on the ground next to you; I like to drape it over my shoulder for an added stability challenge of keeping the Iso-Bow balanced on my shoulder throughout the stretch).
Bring your left foot up behind you and hold your foot with your right hand.
Then extend your right arm above your head and hold for 12 seconds.
Return to a standing position and then repeat with your right leg.
Hamstring Scoop
Start standing upright and take a step forward with your right foot. Point the toes of your right foot upwards so that only your heel of your right foot remains in contact with the ground. Hold the Iso-Bow out in front of your hips.
Then in a fluid motion bend down towards your extended foot and reach towards your foot with the Iso-Bow. As you reach the bottom, extend your arms outward and come up with your arms continuing upward until they are extended overhead. The movement of your arms is like a large, forward arm-circle.
Complete six scoops with your right leg, and then repeat with your left leg.
Forward Plane
Start standing upright. Then lift your left leg with your knee bent and extend your arms over your head with your Iso-Bow engaged.
Without letting your left foot touch the ground, lean forward and extend your arms forward as your extend your left leg straight behind you.
Without allowing your left foot to touch the ground, return to the initial position (standing upright with your left leg lifted, your knee bent, and your arms extended over your head with your Iso-Bow engaged). Then repeat the plan motion for 6 reps.
Afterwards, complete the set by switching legs.
Conclusion
You can build a lean, functional surfer's physique with regular stretching with Iso-Bow even if you don't expect to actually paddle a board anytime soon. Given the benefits of stretching and overall flexibility, this is a routine you should implement on its own or in conjunction with any other training you do.
