Stay Connected & Hang Ten- The Roll Model Exercises for Surfers

*Lindsay’s Note: The following is a guest post from Fitness Expert, Jill Miller. She is a huge advocate of using Yoga Tune Up balls in workouts which is something that I find very interesting right now. Have you ever tried using a Yoga Tune Up ball? It feels amazing. I’m serious. Check out Jill’s tips on Yoga Tune Up Ball exercises for surfers. 

Lower Back Loosener.

Getting Shoulder Strong – The Roll Model Exercises with Jill Miller

You know that gorgeous body of water you love surfing on? It’s an essential treasure that connects us to so much – including the rest of the world. Our bodies also have an “ocean” – a connector – and it’s called fascia tissue which is a thin sheath of fibrous, connective tissue.

Now you might ask, what exactly is fascia and why does it matter to me? I’m going to tell you, because I’ve seen thousands of lives transformed after developing a newfound respect for fascia – the ubiquitous living seam system in our bodies that threads our tissues together. In its optimal state, fascia is stretchy and flexible; but often times, from inactivity or injury, the tissue sticks together and causes major discomfort, which ultimately, can keep you off your board for long stretches of time.

Surfing is a sport like no other. Not only do you need a strong, balanced body, you need a nimble one too. Just one unexpected swell and you’re slammed off-kilter.

To make sure that doesn’t happen, practice the following techniques from my latest book, The Roll Model, to help you take the waves ‘by the balls’, protect your fascia (and the muscles within it) and continue to have incredible rides – pain free.

In doing these exercises, you can either use my Therapy Balls, which were perfectly designed by me to massage your fascia and work out all the important nooks and crannies unlike anything else previously created; or a tennis ball can probably get the job done, too, for the time being.

Lower Back – targets tension to help erase pain and strengthen your stance

1. Lie on back and place a pair of Yoga Tune Up® Therapy Balls (vertical across lower back) between your body and the floor
2. Knees should be bent with feet on the floor and the rest of your body relaxes as if floating on a wave.
3. Use balls like a rubber rolling pin to cross back and forth across your lower back (hint, when you get close to the spine, lighten your pressure, then resume rolling into your soft tissues)
4. Do this for two minutes

IT Meltdown

Knees – help strengthen your knees and keep them from dangerously moving inward on your board

1. Sit down and place your right thigh on top of 2 Yoga Tune Up® Therapy Balls.
2. Slowly slide your right thigh forward and backward
3. Repeat on left thigh
4. Spend 2-5 minutes per thigh.
5. TIP: Slow and steady wins the race here, move at a snail’s pace.

What about you? Have you ever tried using Yoga Tune Up balls? What did you think? Post in the comments and let us know.