If you want to paddle on your surfboard more efficiently and take the pressure off your lower back, then you need to have good thoracic spine mobility.
The position of your body when you are paddling on your surfboard means your back is in an extended position putting pressure on your lower back. But you can minimize this pressure by extending more from your thoracic spine to take the pressure off your lumbar spine.
If your upper back can arch a bit better, you can paddle more efficiently and it can also help prevent your neck from having to extend so much as well.
Check out these 2 exercises to improve thoracic mobility..
Thoracic Spine Mobility Exercises For Surfers
Thoracic Extension on Foam Roller
- Lie on your back with a foam roller placed under your upper back.
- Holding your hands on the back of your head, arch back slowly and gently over the roller.
- Lean forwards again and move the roller up your back just a little then repeat the process.
- Keep moving the roller up your spine little by little until you have done your whole thoracic spine (don’t go up to your neck, or down to your lower back).
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Kneeling Thoracic Spine Extension-Rotation
- Start on all fours with one hand behind your head and your core braced to prevent movement through your lower back.
- Reach your elbow down towards your opposite knee and then extend back up and try and point your elbow towards the ceiling.
- Repeat this for 8-10 repetitions then repeat on the other side.
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The problem is, a lot of us have pretty poor posture due to sitting in front of computers all day, so our upper backs and shoulders are usually rounded forward too far, which decreases the mobility of our thoracic spine, and makes extending our upper back when paddling that much harder.
The solution - Improve your upper back extension and rotation with a couple of exercises you can do at home or add to your workouts.
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Hopefully these can help improve your posture, combat lower back and neck fatigue and help you paddle more efficiently.
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