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Pilates

Dryland Pilates for surfers: a 25-minute class for the back of the shoulder, upper-back rotation, trunk, hips and ankles, with short back bends and no breath holds

A 25-minute Pilates class for after a surf or a flat day. It works what long paddling sessions tend to lack: endurance at the back of the shoulder and the shoulder blades, upper-back rotation and trunk control, with back extension kept short because paddling already holds your back arched. It ends with ankles, hips and one-leg balance for your stance, and slow breathing with no holds. It doesn't replace the strength training that improves paddling and pop-ups, or the land warm-up before a surf. No trial has tested this class.

25 minBeginner20 movesA band · An anchor point · A wallAbs · Back · Shoulders · Glutes · Hip flexors · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and the upper back

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Cat-cow8 slow waves
    Beginner · Back, Abs · 3D demoOne part of the spine at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest, not your hipsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Side-lying open book8 each side
    Beginner · Back, Chest, Shoulders · 3D demoTop arm low and in front if your shoulder feels looseHarder: Thoracic rotation

The back of the shoulder

  1. Prone Y-T-W raises5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a folded towel; small liftsEasier: Wall angelHarder: Bent-over reverse fly
  2. Standing band external rotation2 × 12 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your side; a light bandEasier: Stick-assisted external rotation (lying)Harder: Side-lying external rotation
  3. Wall angel8 slow slides
    Beginner · Back, Shoulders · 3D demoA small range is fineEasier: Table slide (seated forward reach)Harder: Prone Y-T-W raises
  4. Scapular push-up (push-up plus)2 × 10
    Beginner · Shoulders, Chest, Abs · 3D demoOn a wall first if your shoulder is sore or looseEasier: Dumbbell shoulder-blade punchHarder: Push-up

Trunk

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoArms pump low by your sidesEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Dead bug2 × 8 each side
    Beginner · Abs, Hip flexors · 3D demoArms only to shoulder height if your shoulder is soreEasier: Dead bug heel tapsHarder: Forearm plank
  3. Knee side plank2 holds of 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoOn your forearmHarder: Side plank

Back extension, kept short

  1. Swan (Pilates swan dive)5 small lifts
    Intermediate · Back, Glutes, Triceps · 3D demoSkip it if arching hurts, or on a day you've spent learning to surfEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Swimming (Pilates)2 sets of 20 s
    Intermediate · Back, Glutes, Shoulders · 3D demoArms by your sides if your shoulder is soreEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

Hips, ankles and stance

  1. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoHeel stays downHarder: Deep squat hold
  2. 90/90 switch10 slow switches
    Intermediate · 3D demoHands behind you if you need themEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  3. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoPelvis stillHarder: Side-lying leg circles (Pilates side kick series)
  4. Shoulder bridge (Pilates)3 kicks each leg
    Intermediate · Glutes, Hamstrings, Abs · 3D demoPelvis levelEasier: Wall bridge (feet-on-wall bridge)Harder: Leg pull back (Pilates leg pull up)
  5. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee soft; on a cushion once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  6. Hip airplane5 slow turns each leg
    Advanced · Glutes, Hip abductors, Abs · 3D demoHold a counterEasier: Single-leg standHarder: Single-leg Romanian deadlift

Breathe

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoNo holds: breathing practice belongs on landEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • After a surf or on a flat day, once or twice a week (our suggestion). Before a surf, do the active surf warm-up instead.
  • On a day you've spent learning to surf, leave out the swan and swimming (our suggestion).
  • No breath-hold drills, on land or in the water.
  • Your strength workout for surfers (pull-ups, dips and fast push-ups) is what improved paddling and pop-ups in trials; this class adds shoulder-blade endurance, rotation and balance.
  • With a shoulder that has dislocated, keep the open book's top arm low and do the scapular push-ups on a wall.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the dryland pilates for surfers: a 25-minute class for the back of the shoulder, upper-back rotation, trunk, hips and ankles, with short back bends and no breath holds take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 14 of its 20 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.