Hey, welcome back to our Embodied Surfers Series, where we explore the transformative power of Pilates, Yoga, Yin Yoga, and Breathwork in enhancing your surfing experience.

In this installment, we'll delve into the world of embodied breathwork for thoracic mobility, a crucial yet often overlooked aspect of surf performance. We'll discuss the importance of thoracic mobility for surfing, its connection to hip mobility, and how breathwork can help you unlock a more fluid and powerful connection with the waves.

The Importance of Thoracic Mobility for Surfing:

Thoracic mobility, or the ability to move freely through the mid and upper back, plays a vital role in surfing performance. A mobile thoracic spine allows for:

1. Better paddling efficiency: Increased thoracic mobility enables smoother and more powerful paddling strokes, helping you catch waves more effectively.

2. Enhanced balance and stability: A mobile thoracic spine allows for improved postural alignment, leading to better balance and stability on the board.

3. Greater range of motion: Improved thoracic mobility can increase your range of motion for maneuvers such as turns and cutbacks, allowing for more fluid and dynamic surfing.

The Connection Between Thoracic and Hip Mobility:

The relationship between thoracic and hip mobility is rooted in the concept of "kinetic chain," which refers to the interconnected nature of the body's muscular and skeletal systems. Restrictions in one area of the body can create compensations and imbalances in other areas. In the case of surfing, limited thoracic mobility can lead to increased strain on the lower back and hips, resulting in decreased hip mobility and overall performance. Conversely, addressing thoracic restrictions can help alleviate stress on the lower back and hips, promoting better alignment and fluidity throughout the entire body.

Embodied Breathwork for Thoracic Mobility:

Embodied breathwork is a powerful tool for improving thoracic mobility, as it encourages awareness of the breath and its connection to movement. Here are three breathwork exercises designed to enhance thoracic mobility:

1. Seated Thoracic Breathing: Sit comfortably with a tall spine. Place one hand on your chest and the other on your abdomen. Inhale deeply into your abdomen and lower ribcage, feeling your chest expand laterally. Exhale fully, drawing your navel toward your spine. Focus on lateral expansion and contraction with each breath to encourage thoracic mobility.

   Now can you experience your breath move to the back of your ribcage, low down? Feel the breath expand from the back and now move laterally and fully multidimensionally expanding and contracting. Noticing the belly rise and fall with each breath. Do this practice for several minutes, then let go of all thinking and just experience the breath. Notice how you feel a the end of the practice, notice how your shoulders feel and being to rotate your spine and note any difference in your range of movement or how it feels.

2. Cat-Cow with Thoracic Focus: Begin on your hands and knees in a tabletop position. Inhale as you lower your belly, allowing it to fully expand, lifting your chest and gaze (Cow Pose). Exhale as you round your spine, gently gazing toward your navel as if your your chin and tailbone were to come together. (Cat Pose). Emphasize the movement in your thoracic spine and synchronize your breath with each movement. See if you can embody the feeling of each vertebra moving one after the other, experience the spinous processes layer on top of each other in spinal extension (cow pose) and move apart in flexion (cat pose) How does this change the experience of the exercise and breath?

3. Side-Lying Thoracic Rotation: Lie on your side with your knees bent and arms extended in front of you. Inhale as you reach your top arm upward and rotate your thoracic spine, opening your chest toward the ceiling. Allow the head and neck lobe supported either by a cushion or your underneath arm. Keeping a clear airway line thought the breathing tubes will help with this exercise. Exhale as you return to the starting position. Repeat on both sides, focusing on the breath and thoracic movement. Experience how does the role of the abdominals play in the movement, in the hold, in the breath? I’d your jaw relaxed? Where do you grip?

   Try holding the posture and breathe into the ribs, fully expanding and contracting severe times, pause and notice the difference in the ribs, jaw, shoulders and whole side of the body before you move onto holding the next side.

By incorporating these embodied breathwork exercises into your routine, you'll not only improve your thoracic mobility but also enhance your connection between breath and movement, leading to more fluid and powerful surfing.

Embracing embodied breathwork for thoracic mobility can revolutionize your surfing experience by promoting better postural alignment, increased range of motion, and a stronger connection with the ocean. By integrating these practices into your routine alongside Pilates, Yoga, and Yin Yoga, you'll unlock your full potential as a surfer and ride the waves with newfound grace and ease. Explore the Embodied Surfers Series to discover more insights and techniques designed to elevate your surfing experience, both on and off the board.

You may like to try my recorded meditation on insight timer, worldwide meditation app.

Embodied Breath, Sense Your Ribs

Breath Awareness- Notice

If you have missed any of the previous blogs, go check them out.

In our next installment, we'll dive deeper into the world of embodied movement and explore additional exercises and practices from various disciplines that can help you further develop your surfing skills. Stay tuned for more expert guidance on how to enhance your connection with the ocean, improve your performance, and enjoy a more fulfilling and balanced surfing experience.

Whether you're a seasoned pro or just starting on your surfing journey, the Embodied Surfers Series offers a wealth of knowledge and practical tips to help you achieve your goals and truly embrace the surfer's lifestyle. So go ahead, dive in, and ride the wave to a more connected, fluid, and powerful surfing experience.

Thank you for joining me and I look forward to meeting you in the next practice.

love Sue xx

please get in touch you would like to book a 1-1 session, course or retreat

Surfer in photo: Jez Browning