Winter Surfer’s reset: A Summary of Dr.john Baker’s Guide
This article provides a comprehensive guide for surfers to optimize their performance and recovery during the winter months, focusing on aligning with natural rhythms and addressing common physical imbalances.Hear’s a breakdown of the key takeaways:
I. Biohacking for Winter Resilience:
* Light Exposure: Mimic natural light cycles. Watch the sunrise, get midday sun (without sunglasses when possible), and use red lights at night to support circadian rhythm and hormone regulation.
* Food & Timing: Prioritize local, in-season foods for optimal nutrient absorption. Limit caffeine to the morning to avoid sleep disruption.
* Hydration: Emphasizes the importance of electrolytes.
II. Movement & Injury Prevention: BowSpring
* The Problem: Surfing creates repetitive strain and imbalances, leading to overuse injuries.
* The Solution: BowSpring: A movement system developed by John Friend and Desi Springer that focuses on:
* Hip-Low Back Differentiation: Engaging the glutes and hips to reduce strain on the lower back.
* 360° Rib expansion: Improving breathing mechanics and reducing tension in the upper back and shoulders.
* Elastic Feet & Calves: Restoring springiness to the feet for better power and shock absorption.
* Total-Body Tensegrity: Distributing load evenly across the body for increased fluidity and adaptability.
* Resources:
* 7-day BowSpring Challenge: https://www.youtube.com/watch?v=DRKj9mLibOS
* 8-Week BowSpring Course Waitlist: https://link.swellwellness.org/widget/form/ZQY8WdylksJ8XELpgme0
* Dr. Lily Baker’s Instagram: @theopenposturedoc
III. Self-Bodywork for Common Surf-Related Tension:
* Focus Areas:
* Feet & Calves: Address stiffness to improve maneuverability and prevent injuries in the knees, hips, and lower back. (Resources: https://www.youtube.com/watch?v=A75mDbWc_2Q&list=PL8GZeStj1jUBgSyoAjNXdSXdza8syC7pm, https://youtu.be/S-IUQP4RLCs?si=ojvA4WplMaZm4SZb)
* Hips: Improve mobility for increased power and fluidity. (Resources: https://youtu.be/gmcXb3-C8Hw?si=tG_AY9n5rjAobcBM)
* Lats: Release tension to alleviate low back and neck pain.
* Neck: address tension caused by cold water and paddling.
* Tool Enhancement: Catalyst Cream (https://catalystcream.com/) is recommended for smoother gliding during self-bodywork and enhanced recovery.
IV. The Winter Reset Routine (Daily):
- Watch the sunrise.
- Get midday sun.
- Avoid sunglasses (when appropriate).
- hydrate with electrolytes.
- Eat local foods.
- Limit caffeine to the morning.
- Dim lights at night or use red light bulbs (https://www.amazon.com/s?k=red+light+incandescent+bulbs&crid=2J1YMI4WG7SNQ&sprefix=red+light+inca%2Caps%2C231&ref=nb_sb_ss_ab-ac-rank-f5_2_14&tag=surfer-syndication-20).
- 2-5 minutes of BowSpring practise (https://www.instagram.com/reel/DRKj9mLibOS/?igsh=cmpvc3Z4NWt0c3Rx).
- Self-bodywork on feet/calves, hips, lats, and neck.
- Use Catalyst Cream (optional).
The overall message is about proactively preparing the body for the demands of winter surfing through a holistic approach that combines natural light exposure, nutrition, movement, and self-care.
