Maine isn’t necessarily known for its epic waves or welcoming ocean, but that’s exactly what makes the surfers here so cultivated. They are the true adventurers who are not going to let the gritty 45 degree sea or a little Nor’Easter stop them from shredding. In fact, it’s welcomed if it means a better session. There will be a lot more people getting in the water in the months to come, and it is worth taking the time to ensure the best possible surfing experience, and even more important, the prevention of injury.

There are some really simple ways to prevent injuries and soreness caused by surfing:

1. Warm-up your muscles.

2. Stretch before and after your session.

3. Keep your shoulders and back strong and flexible.

4. Keep a strong core.

5. Perfect your duck dive or turtle dive!

Warming up your muscles before hopping on your board is a must: Run from your car to the water, do jumping jacks, or even jump around to a couple of your favorite songs.  Stretching is crucial; and don’t forget to stretch that neck well! Good ways to keep your shoulders, back and core strong and flexible are: running, pushups, planks, pilates and yoga. Take the time and focus to work on perfecting your duck dive or turtle dive, it will save you unnecessary strife and straight exhaustion.