Intro

Welcome surfing friend, in today’s blog post I’ll be taking you through my ‘Quick & Easy, Pre-Surf Warm-Up’.

This post is all about loosening up those body parts before heading into the waves. The majority of stretches are core stretches, but there are some ‘extra‘ stretches available if you want to do a bit more.

Here’s a breakdown of the content…

1. Neck Stretch
2. Shoulder Rotations & Stretch
3. Tricep Stretch (Extra)
4. Chest Stretch
5. Hip Rotations & Stretch
6. Quadricep Stretch
7. Calf Stretch (Extra)
8. Hamstring Stretch
9. Ankle Rolls (Extra)
10. Back Stretch
11. Baby Cobra & Child Pose (Extra)

Let’s get started!

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Upper Body Warm-Up

Let’s start this Quick & Easy, Pre-Surf Warm-Up with our upper body stretching.

All of these can be done standing up.

1. Neck Stretch

We use our necks a lot whilst surfing, so we want to make sure the muscles are lengthened before heading out.

• Here we just want to gently tilt the head left to right, back to front and side to side.
• Hold each head tilt for 5-8 seconds.

Neck Stretch

2. Shoulder Rotations & Stretch

Next, let’s warm-up our shoulders and arms.

These are obviously super important in surfing as they provide the propulsion whilst paddling.

• Best way to do this is with some shoulder rotations. I usually do this one arm at a time, doing rotations forward and then backward.
• Rotate each arm three times forward and the same backward.

Shoulder Rotations

Once you’ve done that, the next thing is to give those shoulder muscles a good stretch.

• Most people are familiar with this stretch as it’s great for lengthening the deltoid and latissimus dorsi muscles.
• For extra points, look the opposite way while you’re stretching.
• Hold this stretch on each side for 5-8 seconds.

Shoulder Stretch

3. Tricep Stretch (Extra)

If you fancied an extra arm stretch this one is a good one.

• It helps stretch out your triceps, which are used during your pop-up.
• Hold this stretch on each side for 5-8 seconds.

Tricep Stretch (Extra)

4. Chest Stretch

Our last warm-up exercise for this upper body section is a simple chest stretch.

Our chest muscles are fundamental to a good pop-up (amongst other things) whilst surfing.

• This stretch is a great way to help wake up those pectoral muscles. I usually repeat them laterally (like in the image below) and then diagonally.
• Keep this movement up for 15-20 seconds.

Chest Stretch

Lower Body Warm-Up

Now, let’s move this Quick & Easy, Pre-Surf Warm-Up onto the lower half.

All stretches (except the hip rotations) in this section can be done on your knees or bum.

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1. Hip Rotations & Stretch

Let’s start by warming up the hips.

Our hips are the foundation a lot of surfing movements stem from. So, it’s really important to give them a good stretch before heading into the waves.

• These rotations are super easy to do. The movement also helps loosen up the lower back and is great for that fast pop-up.
• Start with small slow twists and gradually get faster.
• Keep this movement up for 20-30 seconds.

Hip Rotations

Once you’ve finished your hip rotations, it’s time to stretch them out.

This next hip stretch is my personal favourite and in my opinion, the best pre-surf warm-up stretch on this list.

• It’s called a lunging hip flexor stretch and is perfect for a surfing warm-up. It mimics a pop up stance so is another great one for this quick warm-up.
• I tend to pulse backwards and forwards a bit on each leg whilst doing this one.
• Hold this stretch on each side for 10-15 seconds.

Hip Stretch

2. Quadricep Stretch

This lower body stretch focuses on the quadriceps.

This is another popular one as it helps warm up some of the biggest muscle groups in our body.

• The version shown below is ideal for surfing as it also incorporates the previous hip flexor stretch.
• Hold this stretch on each side for 5-8 seconds.

Quadricep Stretch

3. Calf Stretch (Extra)

The second of our leg stretches is an optional extra.

Although we don’t use our calf muscles that much whilst surfing, it’s an easy and familiar stretch for most.

• This stretch not only fits well in the current sequence, but it also helps stretch out the achilles tendons at the back of the ankle.
• Hold this stretch on each side for 5-8 seconds.

Calf Stretch (Extra)

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4. Hamstring Stretch

Our final leg warm-up is all about our hamstrings.

These are super important for a quick and stable pop-up, so it’s essential we warm these up properly.

• This is another familiar stretch to most and it’s particular good as this version helps open up those hips at the same time.
• Hold this stretch on each side for 5-8 seconds.

Hamstring Stretch

5. Ankle Rolls (Extra)

I always like to finish off my leg stretches with some ankle rolls.

These are optional extras but as someone with bad ankles, I always make sure to do these before any exercise.

• The image below is a good example of how to do ankle rolls correctly.
• Do 3-5 full rotations (both directions) on each ankle.

Ankle Rolls (Extra)

6. Back Stretch

This next stretch is really important as it’s all about those back muscles.

This one is a bit more yoga but it’s great before a surf if you’ve ever had back issues.

• Known as Cat Cow in the yoga world, this stretch is a great way to improve posture and balance whilst lengthening the spine.
• Move between the poses slowly and alternate between the two for 30-45 seconds.

Cat Cow Pose

7. Baby Cobra & Child Pose (Extra)

Here are two additional yoga poses for those wanting a bit more.

The first is called the baby cobra, it’s super easy and imitates the moments before popping up whilst surfing.

• This first one is a great way to improve spinal flexibility and mobility, both are important for surfing.
• Try and hold this pose for 10-15 seconds.

Baby Cobra (Extra)

The second pose is called the child pose.

This is another favourite of mine as it’s about relaxing almost all of your muscles, rather then stretching them.

• This pose also gives a great stretch to the hips and shoulders, so is perfect for a pre-surf warm-up.
• Hold this pose for 20-30 seconds.

Child Pose (Extra)

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Summary

Annnnnnd you’re done!

Hopefully this ‘Quick & Easy, Pre-Surf Warm-Up’ post has given you some ideas for your own pre-surf warm-up routine. There were loads of other stretches and movements I could have included, but have tried to keep it short and sweet!

In my experience, a pre-surf warm-up takes a bit of time to perfect but they certainly help reduce the chance of injury. If you’ve got any other stretches that you think should be included, I’d love to hear about them in the comments!

As always, be sure to follow on the usual socials below to keep up to date with the latest surfing content!

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Next read: ’10 Tips To Help Your Wetsuit Live Longer’

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The original Quick & Easy, Pre-Surf Warm-Up post was created on The Wave Shack

Intro

Hola my surfing amigos… I’m back with another blog post, and this time we’re discussing ‘How To Install GoPro Surfboard Mount’.

I’ve seen so many incorrect videos about this topic online, so thought I’d show you the correct way to install a GoPro surfboard mount. We’ll discuss two installation methods; the recommended method and the universal method. If you’re not able to do the first, you’ll definitely be able to do the second.

1. How To Install GoPro Surfboard Mount Video
2. You Will Need…
3. Steps To Follow
4. Tips To Keep Your GoPro Safe

Both methods are really easy, so let’s get started!

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1. How To Install GoPro Surfboard Mount Video

2. You Will Need…

• 1 x GoPro surfboard mount kit, which should include…
  • • GoPro Surfboard mount
    • Adhesive anchor
    • Camera tether
    • Locking plug
• 1 x Your GoPro / GoPro case
• 1 x Standard GoPro mount
• 2 x Cotton pads / tissue
• 1 x Standard GoPro thumbscrew
• 1 x Warm soapy water / white spirit / methylated spirit

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3. Steps To Follow

Step #1 – Remove any residue

The first step is to remove any oily residue where you’re going to be placing your surfboard mount. Old wax normally leaves a bit of oiliness so removing it helps the surfboard mount bond properly.

You can do this by using white spirit, methylated spirit or warm soapy water and some cotton pads or tissues. It shouldn’t take too long with a few circular and up and down motions (Image 1).

Image 1

Once any oily stuff is removed, dry the remaining moisture off with some more cotton pads or tissues (Image 2). This will also help the surfboard mount bond properly to your surfboard.

Image 2

Step #2 – Attach your GoPro surfboard mount

Now the area is ready, the next step is to attach your GoPro surfboard mount. Before doing anything though, have a quick read of the ‘Tips for surfboard mount placement’ bullet points just below.

So, the placement is up to you but if you’re unsure I’d recommend placing it in the centre (Image 3). By placing it in the centre, your GoPro will be able to get the widest angle of you surfing.

Image 3

If you’ve got a visible stringer (like I have) you can use that for guidance, but if not just give it your best guess. Once attached, give it a good press down.

Tips for surfboard mount placement…

• Don’t place it too far back – If you do your GoPro will be annoyingly close to your face whilst you’re paddling.
• Don’t place it too close to the nose – If you do water will hit your GoPro whilst you’re on a wave and force it down to point at your surfboard rather than you.

Step #3 – Attach your adhesive anchor

With the surfboard mount in place, all that’s left to stick on is your adhesive anchor. This thing only really has one place to go so it’s really easy (Image 4).

Image 4

For neatness, I like to place the anchor at a right angle to the surfboard mount. But this is just my inner OCD expressing itself and not really that important – so let’s move on.

Step #4 – Wait 24 hours

The next bit is both the easiest and the hardest – waiting the recommended 24 hours.

The reason GoPro recommend this is because it gives your new surfboard mount time to bond properly with your surfboard.

Yes… real life bonding time.

If you’re going through this process with the idea of hitting the waves straight after, that’s up to you. BUT, if you don’t wait the 24 hours there is a higher chance of your surfboard mount and shiny GoPro falling off. You have been warned.

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Step #5 – Attach your camera tether

After patiently waiting 24 hours, this is where things get a bit fiddly. It also gets a bit difficult to explain using the power of words… so if none of this make sense, the video is at the top of this post.

First thing is to feed your camera tether through the hole in your adhesive anchor (Image 5).

Image 5

Once through, put the camera tether through it’s own loop and pull tight (Image 6). If you’ve done it correctly, you should have something that looks like this…

Image 6

Step #6 – Slot in your standard GoPro mount

This step is easy.

Grab your standard GoPro mount and slot that bad boy straight into your surfboard mount until you hear a ‘click’ (Image 7). Your setup should now look something like this…

Image 7

Step #7 – Push in your locking plug

With your standard GoPro mount in place, all we need to do is secure it using the locking plug.

Push your locking plug into the back part of the standard GoPro mount until it can’t go any further (Image 8). This is an essential part of the setup and will stop the standard GoPro mount from unclipping.

Image 8

Step #8 – Thumbscrew through the loop

Next, feed your standard GoPro thumbscrew through the locking plug loop (Image 9).

Image 9

Once done, we’re ready to actually tether your GoPro to your surfboard mount (finally)!

Step #9 – Tethering your GoPro

Now you’re ready to tether your GoPro, I’m going to take you through two methods (again, it might be easier to watch the video above for this next bit).

1. The ‘Recommended by GoPro’ method – Best possible way to attach your GoPro to your surfboard mount but is dependent on the GoPro model and/or GoPro case you have.
2. The ‘Universal’ method – Not as good as the first method but can be achieved with any GoPro model or GoPro case.

Let’s start with the ‘recommended by GoPro’ method…

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Step #10 – Tethering your GoPro (Recommended by GoPro method)

To do this method you need a GoPro case that allows you to remove the backdoor. If you’ve got one of those continue reading – if not, head on down to Step #11 for the universal method.

So, those still reading should have a GoPro case with a removable backdoor. First step is to remove the backdoor from your GoPro case, it should look a bit like the image below (Image 10).

Image 10

Next step is to feed your camera tether through the gap between the backdoors metal bar and the backdoor itself (Image 11).

Image 11

Once the tether is through the gap, take the looped end of the tether and pass it around the entire backdoor. If you’ve done it correctly it should look a bit like the below and you’ll be able to pull it tight to secure it (Image 12).

Image 12

Now the backdoor is secured, you just need to re-attach the rest of your GoPro case (Image 13).

Image 13

When that’s sorted just slot your GoPro case into the standard GoPro mount and tighten it up with your standard GoPro thumbscrew (Image 14).

Image 14

And you’ve done it! This is by far the best way to attach your GoPro to your surfboard mount – did I mention GoPro recommend it?

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Step #11 – Tethering your GoPro (Universal method)

This second method is great as it works perfectly with every GoPro and/or GoPro case. It’s also less fiddly than the first method making it easier to describe (full video guidance is still available above though… just saying).

First step, take your camera tether and guide one of the strings through the gap between the two prongs at the bottom of your GoPro / GoPro case (Image 15).

Image 15

Then, just slot your GoPro / GoPro case into the standard GoPro mount whilst keeping the camera tether in-between the two prongs.

Image 16

Final step is to tighten it all up using your standard GoPro thumbscrew (Image 16) and you’re done!

4. Tips to keep your GoPro safe

Before ending the post I wanted to give you two quick tips to consider before going surfing…

1. Get a GoPro floaty / floaty backdoor

If you’re unfamiliar with the humble floaty, it’s basically a floatation device for your GoPro. If your GoPro were to come off your surfboard whilst amongst the waves, this thing would save it.

It’s ability to hold your GoPro above the water and the fact it’s so bright gives you the best shot of keeping your GoPro safe if it were to fall off.

This tip is especially important for those with foam surfboards. GoPro has mentioned their surfboard mounts don’t bond as well with foam surfboards (so basically definitely get one of these things).

I’m confident the above guide will help keep your GoPro stuck to your surfboard, but it’s good to have an additional safety net.

2. Wait the 24 hours GoPro recommend

This shouldn’t be too difficult, but I sympathise with those wanting to use it for the first time straight after setting it up.

However, GoPro do recommend the 24 hour period for a reason and it’s all about that precious bonding time. The only reason I waited the 24 hours is because if I didn’t and my GoPro fell off, I’d feel like an idiot.

Be patient team, I know you can do it!

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Summary

So all, if you’ve made it this far – top marks. I’m hoping my ‘How To Install GoPro Surfboard Mount’ guide has helped a little on your journey to surfing nirvana. If you did find it useful, it would be great to hear from you in the comments below.

As always, be sure to follow on the usual socials below to keep up to date with the latest surfing content!

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Next read: ‘How To Safely Wipeout When Surfing’

The original How To Install GoPro Surfboard Mount post was created on The Wave Shack

Intro

Welcome friends, in todays blog post I’ll be showing you ‘How To Remove GoPro Surfboard Mount’.

I’ll be taking you step by step through the method recommended by GoPro themselves. Here’s a rundown of the blog post…

1. How To Remove GoPro Surfboard Mount Video
2. You Will Need…
3. Steps To Follow
4. Recommended By GoPro

It’s really easy to do, let’s get started!

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1. How To Remove GoPro Surfboard Mount Video

2. You Will Need…

• 1 x Hair dryer
• 1 x J-Hook buckle mount (Not essential, but will help)

3. Steps To Follow

Step #1 – Apply heat to the surfboard mount

The first step is to gently start applying heat to the surfboard mount. You do this by placing the hair dryer above the GoPro surfboard mount, turning it on and holding it there for between 30-45 seconds (Image 1).

If your surfboard is white (like mine) it’s best to start off at 30 seconds. The last thing we want is to risk any damage to the surfboard.

Image 1

Step #2 – Clip in your GoPro mount

If you’ve got the J-Hook buckle mount I mentioned above, go ahead and clip it in. Not got one of those? That’s ok – clip in a standard GoPro mount instead. If you haven’t got either, you’re gonna need some good old fashioned elbow grease.

Once clipped in, try prying away the surfboard mount from the surfboard (Image 2). The heat from the hair dryer should have softened the adhesive making it possible to gradually remove the GoPro surfboard mount.

Image 2

Step #3 – Repeat steps 1 & 2

Now, your GoPro surfboard mount isn’t going to come off after one attempt. Chances are it’s going to take several attempts at both applying heat and then giving it a wiggle. If you’ve watched my removal video above, you’ll have seen it took me four attempts to get my GoPro surfboard mount off.

The key is patience.

The last thing we want to do is damage the surfboard by applying too much heat or applying heat for too long. Again, this is especially important if your surfboard is white as discolouration from heat is real.

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Step #4 – Apply heat to the anchor point

So, this basically follows the same steps we took above but for the anchor point.

The difference is that instead of applying the hair dryer heat for 30-45 seconds, we will now apply heat for 15-30 seconds (Image 4). This is because the anchor point is much smaller and quite a bit easier to pry off.

Again if you’re doing this with a white surfboard, start off with 15 seconds.

Image 4

Step #5 – Pry off the anchor point

Unfortunately, there isn’t anything to clip into the anchor point except for maybe tying some string around it. But, in reality this shouldn’t be needed as the anchor point is much easier to remove compared to the GoPro surfboard mount (Image 5).

Again, it’s a case of softly softly catchee monkey, i.e. be patient.

Image 5

Step #6 – Remove any residue

Once you’ve removed the GoPro surfboard mount anchor point, the hard work is done.

You’ll likely have some sticky residue left over. This stuff can easily be removed with some white spirit or warm soapy water. Again, if you watched the video above you’ll see I’m using white spirit (Image 6).

Image 6

Step #7 – Dry off and finish

If you’ve reached this stage congrats to you.

Your GoPro surfboard mount and anchor point have been removed and the sticky stuff is also gone (Image 7). All that’s left to do is dry the area and you’re finished!

Image 7

4. Recommended by GoPro

Just so you guys are doubly aware, this method is recommended by GoPro themselves.

Image 8

It even says on the back of their GoPro surfboard mount box that it can be removed with the heat from a hair dryer. Here is an image (Image 8) of the box so you know I haven’t just made this method up.

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Summary

So guys that is it, my very quick ‘How To Remove GoPro Surfboard Mount’ guide. I hope you found both the video and blog post useful, would be great to hear from you in the comments below if so.

As always, be sure to follow on the usual socials below to keep up to date with the latest surfing content!

Follow on:            

Next read: ‘Dakine Surfboard Sock Review’

The original How To Remove GoPro Surfboard Mount post was created on The Wave Shack

Intro

Hello surfers, in today’s blog post I’ll be showing you ‘How To Improve SurfEars 3.0 Fit’.

So if you have a pair of SurfEars 3.0 already or you wanted to know a bit more about them, this post is for you. I’ll be showing you two key elements you can change to get these surfing earplugs fitting you perfectly.

1. How To Improve SurfEars 3.0 Fit Video
2. You Will Need…
3. Steps To Follow

I’ve also posted a helpful SurfEars 3.0 product review if you haven’t read that one already.

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1. How To Improve SurfEars 3.0 Fit Video

2. You Will Need…

• 1 x SurfEars 3.0 Earplugs

3. Steps To Follow

Step 1 – Take the earplugs out the packaging

To be able to improve the fit of these SurfEars 3.0 earplugs, you’ll need to take all of the elements out of the packaging (Image 1).

Image 1

Step 2 – Take the first set of earbuds off

Once out of the packaging we can make the first and easiest change, replacing the earbuds.

Usually, the SurfEars 3.0 earplugs come with a medium set of earbuds and the larger set of wings already attached. Feel free to try these on to see how they feel. If they feel like they fit, GREAT (but you’re not finished just yet). If they don’t fit don’t worry.

Once you’ve tried them out, carefully pull away the medium set of earbuds from the core (Image 2).

Image 2

Step 3 – Replace with your newly selected earbuds

Once the core is exposed, select the new earbuds you want to try next. There are four earbud sizes; extra small, small, medium and large. The range in sizes pretty much guarantee that the SurfEars 3.0 earplugs will fit any ear, so are suitable for any age.

Now, in the opposite way to how you removed the previous pair of earbuds – attach the new pair to the core (Image 3).

Image 3

Step 4 – Try them on

This is the most important bit, trying them on.

You’ll quickly be able to tell if they’re better or worse in regards to fit than the first pair you tried. Repeat steps 3 and 4 until you find the best fitting pair of earbuds for your ears.

Once you’ve found the best fitting earbuds, try and get a feeling for the earplug wing – it will help later on.

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Step 5 – Remove the soft plastic wings

The second element you can change on the SurfEars 3.0 earplugs is a bit more fiddly – changing the earplug wings.

Similarly to the earbuds, the SurfEars 3.0 earplugs come with a set of wings already attached. The ones attached are the larger pair out of the two wings available to use. The best way to remove them is to locate the L or R on the softer plastic of the wing and carefully pull away from the core (Image 4 and 5).

Image 4

Image 5

Step 6 – Select the other pair of wings

Once detached, select the other wing size you want to try out and prepare yourself for some fiddly work.

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Step 7 – Make sure they’re lined up

Before attaching the new set of wings you’ll need to make sure they’re lined up correctly.

The easiest way to do this is to make sure the L or R letters on both the soft wing plastic and the harder core plastic are next to each other (Image 6).

Image 6

Step 8 – Attach new pair of wings

Once lined up, insert the pointiest end of the core into the softer wing plastic. Then, it’s a case of manoeuvring the remaining soft plastic around the rest of the core (Image 7).

Image 7

Step 9 – Remove any gaps

As you’re manoeuvring the softer plastic wing around the core, you may find a few gaps between the two (Image 8).

Image 8

This is to be expected, just keep moving the softer plastic around the core until the gaps are gone. (Image 9)

Image 9

Step 10 – Try out the new wings

Once the gaps are all gone and the new wings are in place – give them a try.

Hopefully, if you followed steps 1-4 in the beginning – you can compare the original wings with these newly fitted ones. If they fit better than before – GREAT. If they don’t you can always change them back to the original set of wings.

Step 11 – Ready to go

By now I’m hoping you’ve successfully found the best fitting earbud and wing combination for you personally.

Get yourself in that water and enjoy.

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Summary

So guys there we have it, my ‘How To Improve SurfEars 3.0 Fit’ guide. I hope you found both the video and blog post useful, would be great to hear from you in the comments below if you did.

If you did want to find out more about the SurfEars 3.0 earplugs, check out the ‘Next read: SurfEars 3.0 Review’ below.

As always, be sure to follow on the usual socials below to keep up to date with the latest surfing content!

Follow on:            

Next read: ‘SurfEars 3.0 Review’

The original How To Improve SurfEars 3.0 Fit post was created on The Wave Shack

Intro

Welcome my surfing friends, in today’s post we’re looking at ‘How To Attach a Surfboard Leash’ correctly.

I’ve seen so many videos online showing incorrect ways to attach a surfboard leash. So this time I thought I’d do my own version so the correct way of attaching a surfboard leash.

1. How To Attach a Surfboard Leash Video
2. You Will Need…
3. Steps To Follow

It’s a really useful read, so let’s get going!

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1. How To Attach a Surfboard Leash Video

2. You Will Need…

• 1 x Surfboard
• 1 x Leash
• 1 x Leash string

3. Steps To Follow

Step 1 – Pass the leash string through the leash plug

To start with you want to have the surfboard leash string knot that is already made up at the top (surfboard tip end). Then, simply pass the bottom bit of the leash string under the metal bar in the surfboard plug and out the other side (Image 1).

Image 1

Step 2.1 – Create a loop

After the leash string has passed under the metal bar in the surfboard plug you want to feed it through almost all the way. Once fed through, create a loop and pass the knot through that loop (Image 2).

Image 2

Step 2.2 – Secure the leash string to the surfboard

Once passed through the loop pull the knot all the way through to secure the surfboard leash string to the surfboard (Image 3).

Image 3

Step 3 – Move the leash string knot down

This step concerns those whose leash string knots are too high. The way to figure out if you knot is too high is to see if any of the string between the knot and the surfboard plug can reach the back edges of the surfboard. If it can then it’s too long and can cut through your surfboard when you fall off.

The way to fix this if you have this problem is to simply move the leash string knot down to about half way (Image 4).

Image 4

Step 4 – Pass the surfboard leash railsaver through the leash string

Once the knot has been moved you now need your railsaver. Undo all the velcro on it and pass it through the loop between the surfboard leash knot and the surfboard plug. There should be a crease between the velcro pads and thats where the knot needs to go (Image 5).

If you have excess string you can cut it off to make it a bit neater.

Image 5

Step 5 – Fold the velcro

With the surfboard leash string knot in the crease of the railsaver, go ahead and start folding the velcro making sure all the surfboard leash string is in neatly inside (Image 6). Once you’ve done that, you’ve successfully attached your surfboard leash to your surfboard!

Image 6

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Summary

So guys that is it, my very quick ‘How To Attach a Surfboard Leash’ guide.

It’s a really simple thing to do but so many still get it wrong. I hope you found both the video and blog post useful, would be great to hear from you in the comments below if so.

As always, be sure to follow on the usual socials below to keep up to date with the latest surfing content!

Follow on:            

Next read: ‘Aquapac Keymaster Review’

The original How To Attach a Surfboard Leash post was created on The Wave Shack