Silver Surfers Column 1

MAINTAINING THE STOKE: CORE FOUNDATION ROUTINE

Exercise & Wellness Guide for Surfers 40-70+ Years Old

Target: Core Strength, Balance, and Flexibility for the Seasoned Surfer

Introduction

Welcome to Silver Surfers - a monthly column dedicated to keeping the stoke alive for surfers in their prime decades. As we gracefully age with our love for the ocean, our bodies require different approaches to maintain peak performance in the waves. This month, we focus on building a solid foundation through core strength, balance, and flexibility. Research shows that surfers over 40 can maintain and even improve their wave riding abilities through targeted exercise routines. The key is understanding that experience and wisdom can more than compensate for any physical changes, while smart training keeps us strong and injury-free.

THE SILVER SURFER'S APPROACH

Key Principles:
  • Low-impact, high-effectiveness

  • Focus on functional movement patterns

  • Emphasis on injury prevention

  • Adaptable to different fitness levels

  • Can be done at home with minimal equipment


    • Benefits for Older Surfers:
  • Improved paddling endurance

  • Better pop-up speed and fluidity

  • Enhanced balance on the board

  • Reduced risk of common surf injuries

  • Increased flexibility for duck diving and maneuvering

Safety Guidelines

Important Warnings:
  • Consult healthcare provider if you have existing conditions
  • Start slowly and progress gradually
  • Never exercise through pain
  • Stop if experiencing sharp pain, dizziness, chest pain, or severe joint discomfort
Guidelines & Tips:
  • Stay hydrated during exercise
  • Have phone nearby when exercising alone
  • Best times: Morning (pre-surf) or evening (recovery)
  • Frequency: 4-5 times per week, Duration: 35-45 minutes total

Warm-Up Sequence

Gentle Spinal Mobility Beginner
Purpose:

Prepare the spine for movement, essential for paddling posture

Exercise Illustration
Coming Soon
Instructions:
Sit tall in chair, feet flat on floor. Place hands on thighs. Inhale: Arch back gently, lift chest, look slightly up. Exhale: Round spine like a cat, chin toward chest.
Duration:
5-7 minutes
Reps:
8-10 repetitions
Chair Version: Use chair for support
Standing Version: Stand with feet hip-width apart, hands on hips, add gentle side bends
Equipment: Chair (optional)
Shoulder Circles and Arm Swings Beginner
Purpose:

Warm up shoulders for paddling movements

Exercise Illustration
Coming Soon
Instructions:
10 forward shoulder rolls, 10 backward shoulder rolls, 10 arm swings across body, 10 arm swings overhead (if comfortable)
Duration:
2-3 minutes
Reps:
10 each direction
Reduce range of motion if shoulder issues present
Hip Circles Beginner
Purpose:

Mobilize hips for board stability

Exercise Illustration
Coming Soon
Instructions:
Standing with hands on hips. 8 circles clockwise, 8 circles counterclockwise. Keep movement controlled and smooth.
Duration:
1-2 minutes
Reps:
8 each direction
Use wall or chair for balance support if needed

Core Strength Training

Modified Plank Series Beginner
Purpose:

Build core strength for paddling and pop-ups

Exercise Illustration
Coming Soon
Instructions:
Level 1: Wall push-up plank. Level 2: Incline plank using chair/couch. Level 3: Full plank on floor.
Duration:
20-60 seconds
Reps:
2-3 sets
Start with Level 1, advance when you can hold for 45 seconds comfortably
Equipment: Wall, chair/couch, yoga mat
Surfer's Pop-Up Practice Intermediate
Purpose:

Maintain and improve the critical pop-up movement

Exercise Illustration
Coming Soon
Instructions:
Lie face down on mat. Press palms into ground, push up to hands, quickly bring feet under body, stand into surf stance.
Duration:
5-8 minutes
Reps:
8-12 repetitions
Practice slowly, focus on smooth fluid movement
Equipment: Yoga mat or carpet
Russian Twists for Surf Turns Intermediate
Purpose:

Rotational core strength for powerful turns

Exercise Illustration
Coming Soon
Instructions:
Sit in chair or on floor, lean back slightly, hold weight, rotate side to side touching weight to floor beside hips.
Duration:
3-5 minutes
Reps:
15-30 each side
Seated version (easier) or advanced floor version with feet elevated
Equipment: Small weight or water bottle
Bridge for Lower Back and Glutes Beginner
Purpose:

Strengthen posterior chain, counteract paddling posture

Exercise Illustration
Coming Soon
Instructions:
Lie on back, knees bent, feet flat. Squeeze glutes and lift hips up, hold for 5 seconds, lower slowly.
Duration:
5-7 minutes
Reps:
12-15 repetitions
Single-leg bridge for advanced practitioners
Equipment: Yoga mat

Balance & Stability

Single-Leg Stance Beginner
Purpose:

Improve balance for board riding

Exercise Illustration
Coming Soon
Instructions:
Stand near wall for support, lift one foot slightly off ground, hold for 10-30 seconds.
Duration:
8-10 minutes
Reps:
3 sets each leg
Progressive challenges: close eyes, turn head, reach arms, use balance pad
Equipment: Wall for support, balance pad (optional)
About the Author
Dr. Sarah Mitchell

Dr. Sarah Mitchell is a sports physiotherapist specializing in surf fitness and aging athlete performance. She has been surfing for over 30 years and currently rides waves in her 60s at breaks around the world.

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