How to Work on Your Balance and Improve Your Surfing

1. Commit to balance your training and your surf events season. This is crucial. Only when you commit and consistently take action can you improve. You will need a reason to commit – most of you want to catch more waves, or surf contests, or win events right? So make that your reason. Once you have a good solid reason, write it down. This is important, write it down, in the dirt, on the beach, in your journal, where ever, just get your reason out of your head and in print.

2. Grab your board. Surfing is obviously the best functional exercise for surfers, but what about pre season or when there are no waves? What about seasonal surf spots that only get swell at certain times of the year. Grab your board anyway. Go for a paddle at least once per week. It doesn’t have to be a long drawn out paddle, 15 – 20 minutes is ample, just enough to stimulate the muscle fibers and motor firing patterns associated with surfing. Dawn or sunset paddles are the way to go. Try to get in 2 – 3 paddles per week focusing on your paddling technique and stroke volume.

3. Stretch More. Muscles shorten and pull the body out of balance and the best way to restore equilibrium and energy channels is to lengthen areas in the body that require stretching. Flexibility is a massive component of fitness that is hugely rewarding and often undervalued. As a surfer the ability to twist, turn, flex, rotate bend and balance will keep you in the top 10. Kelly Slater is among the most flexible surfers in the world – sure helps him. Please note that not all stretching is going to be optimal for you, not all yoga poses will be good for you, although Sun Salutations are brilliant for most people in the morning, so work with a pro to balance your body.

4. Get stronger. Physically and mentally. The two can be trained together with weights or your body weight, however in order to generate power required later in the season, specific movements with weights will increase your strength faster and more effectively. You do not need heavy weights just enough to stimulate and recruit both slow and fast twitch muscle fibers. By performing strengthening exercises that challenge the nervous system and neurological pathways similar (but not the same) to surfing you will get more for your buck. I recommend wobble boards, Swiss balls, Skipping, Single and Multiple Plane / Joint Movements, Indo Board, Unstable surfaces etc Contact me at the board better link below if you have questions, I’m here to help.

5. Take one day only per week to do a longer run, bike, swim or paddle. (especially if your surfing a lot) Doing too much can lead to over use injuries and/or a drop in energy during the season rather than an increase. Start slow and keep your heart rate low. Those learning how to surf will notice that balancing on the board is sometimes hard enough so just paddling is the way to go. Pro’s and contest surfers on the other hand will benefit most from their longer session involving a combination of swim, paddle and beach work to balance both Mind and Body without over using the specific muscles dominated while surfing or competing.

6. Cross Performance train with a pro trainer. This will entail strengthening the body in dynamic environments and using skateboards, long boards, swim techniques, bowls, tramps, medicine balls and perhaps even snow boards if you live in the right area. Another good idea is to jump on a skateboard and let rip for a few hours.

7. Breathe better- lacking oxygen pretty much sucks! We are all going to get held down, rolled and caught on the inside. Learning to breathe correctly can massively help with energy, vitality and the ability to surf longer. Incorporate DEEP breathing techniques into your balancing routine to and use them before you surf, in the surf and in your life. A balanced life is smooth and strong, I have found Chi Gong, Tai Chi, Pilates, Yoga all teach ‘same same but different’ methods and have helped many clients improve competition, performance and life in general.

8. Give up smoking and eating crap junk foods. Your heart and lungs are a major part of your surfing lifestyle and the chemicals kill cells in your body and pollute our earth. The last thing you need is to go light headed and lose all your balance and your life. I work with a lot of people who smoke or are addicted to man made foods and I know it is tough, yet I encourage you to go clean and get your power back. Occy did and got the World Title.

Balance your life and surf better, I look forward to hearing from you.

Hayden Rhodes has coached professional and amateur athletes improve their sport performance and personal lives through balanced, scientific and holistic living principles. He is the performance coach and trainer for touring rock band PLACEBO and works with athletes who board the world.

Follow his site Board Better to learn how you can use the best techniques professionals use to surf stronger, faster for longer. Follow Hayden on Twitter at BoardBetter. For Private seminars or coaching please visit

Please leave your comments below.


Hayden Rhodes

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Advice On How To Deal With Severe Back Pain

If you want natural healing of your back pain then Traditional Chinese Medicine Northern Beaches is the only answer. What more is there that you desire other than fantastic tips for taking care of your back pain? There is not much else, if you are currently suffering. Back pain can stop you from living your life and this article will provide tips on how you can deal with the pain you are having now and prevent it from reoccurring in the future.

Maintain proper posture in order to prevent back pain. It is important to stand, sit and walk properly so that your muscles and ligaments do not pull your vertebrae out of alignment and cause pain. Your head, neck and spine should be aligned properly at all times to help prevent any pain.

To get temporary relief from back pain, consider both ice and heat for at-home treatment. Ice is most effective in reducing pain from a recent injury as it helps to reduce inflammation. Meanwhile, heat is more effective at penetrating deeply to soothe more serious injuries related to chronic back pain.

If you want to avoid back pain, don’t ever lift a box unless you know roughly how much it weighs. You could be in for a very heavy and painful surprise. Don’t rely only on the picture on the box, or what is written on the box to determine what is inside.

Lifting objects that are far from you is usually a result of laziness and/or impatience. Many individuals try to find the easiest and quickest way possible to do things. Arrange things so that they are easier to access and focus on doing things right so that you are satisfied with the results.

Being overweight is especially hindering to your back as the extra pounds cause strain on your lower back. A good diet needs to be implemented and a healthy weight in order to protect your back from physical harm due to obesity or extra weight. Live healthy, and keep your back healthy.

You should be diligent about lifting things correctly, even when you are lifting or nursing your children. Many parents injure their backs when rough housing with their children. Likewise, many new mothers strain their backs while nursing. Pain from these injuries is easily avoided by lifting your children from your knees and by holding them closer to your body.

Use good posture, even if your back hurts. Slouching down or leaning to the side may seem to relieve the pain in the short term, but it can make things worse over time. Using good posture when you are symptom-free can obviously also prevent back pain from occurring in the first place.

Clean out your purse, backpack or briefcase on a regular basis. Depending on the size and how often you use the item, you may need to clean it out weekly. It is easy to accumulate unnecessary items over time. The less weight you carry, the more healthy your back will be.

Going to a chiropractor can be a generally scary experience if you are not familiar. However, it is also a very eye opening and relieving experience as well. However, you should not go to just any chiropractor. Go to a well-respected one, and make sure that who touches your back is highly qualified and not messing it up further.

Remove the source of your back pain. This is one of the most critical things you must do if you are suffering from back pain. Although it seems simple on the surface it may involve more than you realize. The first thing you need to do is take a look at what you are doing when you get back pain.

Be sure that you do not wear a heavy backpack and watch how you have it positioned on your back. Having too much in your backpack can cause strain in your back, which can cause pain. Also, if you have it too high or too low, you risk straining your back.

Back Pain Relief

Start exercising. By exercising, you strengthen muscles in your upper and lower back, which allow them to handle the stress you put on those muscles. Learning to stretch those muscles will alleviate pain as well. Find an exercise program that matches your abilities, and you should notice back pain relief.

If dry heat is not producing the desired back pain relief, try applying moist heat to your back. Some people find that the moisture can help the heat penetrate into the aching muscles more, thus providing more effective pain relief. A steamed towel or moist heat pack can serve that purpose.

Try swimming and water exercise. Water can be a great place to exercise, because it relieves pressure on muscle groups including the back. Low-impact water aerobics as well as regular swimming can give you back pain relief while allowing you to strengthen your back muscles at the same time.

Join a support group or online forum for those who suffer with back pain. This will provide support for your own pain, but more than that you can get ideas for back pain relief from those in the group. You can also distract yourself from your pain by providing advice to others.

Back Pain Remedies

One of the best back pain remedies you can find is a simple hot shower. By standing in the shower and allowing hot water to flow over your back, your muscles will begin to relax. Even for something like a slipped disc, a hot shower will work wonders. Just be careful not to slip and cause more damage.

See if your natural or holistic food stores have any pain remedies. There are too many to list, and different stores will offer treatments. When you go to the store, ask an employee there if they know what is best to treat back pain.

In conclusion, you want to know the best advice possible for your back because it is stopping you from getting out there and living your life to the fullest. Start today and use the tips and tricks that have been provided in order to try to prevent future pain and ease the current pain.

I have explored and researched all the available avenues of pain relief for the back. I would like to share the tips I have on successfully subduing such agony and I enjoy blogging on these crucial topics. If you want to read more, take a look at our website [], where we supply all types of details intended for ease lower-back strain. You will find a ton of material that will be very helpful. – My site

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Techniques For Back Pain Relief

Pilates instructor course also includes back pain topics in their class. There are tons of techniques for back pain relief, some work faster than others, some are quick-fix, some are longer lasting. Let’s face it, dealing with pain in any part of your back can be frustrating – it restricts your mobility, flexibility, and production throughout the day… So, you should be looking for techniques for back pain relief that are longer term.

While the “quick-fix” may seem appealing, learning the techniques for back pain relief so you can permanently remove your back pain are worth the effort. Of course this means prescriptions, OTC drugs, and anything else that will merely mask the problem is simply out of the question. We have to actually dig in and find the cause…
Once you are injured and suffering, you could be in for a long painful recovery period. It’s better to be a bit proactive and work to prevent the problem in the first place.

The truth is; there are plenty of techniques for general back pain relief that are basic and should be practiced by everyone. It’s common sense, but most of us overlook the obvious choices. Take the time to look over some of the techniques below. You should consider these as preventative measures to avoid getting injured.

Techniques for back pain relief before you are injured:

#1 The Right Posture

A lot of individuals don’t realize their posture is a huge problem. Whether you’re standing up throughout the day or sitting at the office; the wrong posture could be adding to your back discomfort issues.

For instance; if you’re sitting in front of a computer – lounging back in your desk chair isn’t proper posture. You should be positioned so the computer is directly in front of you, your spine and shoulders are properly aligned, and your feet are on the floor. The screen should also be below eye level and the keyboard about arm lengths away.

If your work entails a lot of repetitive tasks, a big proportion of repetitive stress injury could be avoided by taking the time to be sure your posture is correct and your body position optimal. Even small misalignments can add up if you are doing them over and over all day.

#2 Lifting Correctly

Do you know how many people hurt their back after lifting something? Well, we don’t either, but we do know it’s in the thousands every year. (More likely in the tens of thousands a year.)

Bending over to lift something requires the proper approach or you’re just asking for an injury. Some of the most acute back pain comes from improper lifting technique. Take the time to let the legs do the lifting. we all know this tried and true rule, but do we follow it?

Don’t forget to keep your back straight either. Another one of the best techniques for back pain relief is carrying things close to the body. the further out it is extended, the more leverage the weight has and the more stress it exerts.

If you’re picking up something with an awkward grip then let someone else help you.

#3 Try to Stay Healthy and Fit

You don’t have to look like some celebrity, but keeping the body in shape can be a tremendous help. This is especially true when it comes to your abdominal muscles. You don’t need rock hard abs, but the better you are conditioned the better overall back support you will get.

Do what you can to keep it in shape. Obesity is one of the main reasons why people experience back injury. Working to shed even a few pounds can have a huge impact on your chronic pain and is one of the major techniques for back pain relief.

Your diet will be a major factor, because poor nutrition can lead to things like bulging discs, degenerative disc disease, arthritis, osteoporosis, and a host of other issues. We’re not trying to tell you that getting rid of all the bad foods is the answer, but adding the right ones will be a step in the right direction.

Techniques for back pain relief after you are injured:

There are techniques for back exercises that can go a long way to cure sprains and tears. It’s important to deal with them… If they are left untreated they can quickly turn into chronic back pain.

1. Do some gentle stretches… don’t “bounce” into them, that can make your problems worse and even tear muscles and ligaments that were fine before. Ease into the stretch and hold for several seconds. Do this several times a day and before long, you will start to notice a decrease in back pain and you’ll have far more strength and flexibility.

Stretching has the added benefit of making you less susceptible to getting injured in the future. It’s one of the easiest proactive techniques for back pain relief.

2. Start a formal back exercise program… Once you are done stretching and limbering up, there are structured exercise workouts that will address your specific problem. These exercises aren’t difficult and as techniques for back pain relief, they work faster than you may think.

3. Look into getting a professional massage… Massage therapy has come a long way in the recent past… there are many types of massage and each has it’s benefits and drawbacks depending on the type of injury you have. But, the bottom line is that massage is one of the best (and most pleasurable) treatments available.

4. A chiropractic manipulation… Visiting your chiropractor can be an effective treatment to relieve pressure on pinched sciatic nerves. Generally, just a few sessions with your chiropractor is needed.

5. Alternative medicine… Another option is to look into alternative medicine techniques for back pain relief. Start meditating and get involved in a yoga class. Stress and tension are the cause of more aches than you may imagine. Relaxation strategies can be a peaceful, natural therapy.

6. Acupuncture and Shiatsu are rapidly gaining ground as ways to not only relieve back spasm, but they can cure a whole host of other ailments as well.

In acupuncture, there are several needles put into the patient at strategic points to open the flow of “chi”. Shiatsu does the same thing by applying pressure to the key areas rather than needles.

Of course there is always medication. However, medicine should be used only as a last resort since it can be very expensive, induce unwanted side effects and it only addresses the symptoms and does nothing to cure the underlying cause. It’s only a pain treatment.

Of course the natural pain relief techniques only work if you don’t have a problem such as osteoporosis, scoliosis or sciatica (just to name a few). In these cases, you should consult your physician. In severe cases you may need surgical back pain treatment.

If you want to know how to get long term results in a short period of time, then it’s important to learn more about acute, chronic and severe back pain relief. We can point you in the right direction today.

These are some of the most common tips and techniques for back pain relief. Even though they won’t heal your nagging injury overnight, they can definitely prevent any further issues from occurring.

Suffering with chronic back pains – or any other sore muscles – can completely take over your life! But… what if you just can’t seem to shake it?

To learn more about Chiropractic Care, there are a ton of interesting articles at: []

Another great site to check out is “” []. Either of these sites can give you the information you need to FINALLY get some back pain relief! Check them out right now while you are thinking about it! What have you got to lose? (Other than some pain!)

If you know a few tried and true strategies – there is no need to suffer.

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