The Green Room is a series of interviews that I conduct with fellow saltwater fanatics, including up-and-coming brands, surf world personalities and industry leaders. This particular interview is with Daniel Schudt. Dan is the bloke who’s almost singlehandedly helped steer me in the right direction regarding mobility exercises and stretching. And his Surfers Health platform has been an absolute game-changer for crusty-jointed surfers like me who want to continue riding waves for years to come!
Dan the man! How are you? Can you tell my readers a little about yourself?
Hi, I’m Daniel, originally from Hamburg, Germany!
Since 2011 I’ve been living in Aljezur on the southwest coast of Portugal. Here I work as a Massage Therapist, Mobility Trainer and Yoga Teacher. And I surf. Another reason why I settled down here.
It all started with a dream I had when I was a kid: I wanted to do something in the world of sports.
I was obsessed with physical exercise from an early age. My mum was active in track and field and tennis, and my parents ran the local sports retail shop. There was an influence, but my knees weren’t cooperating. Chronic pain started when I was 15.
By the time I was 20, I couldn´t run or cycle, play soccer, basketball or any other beloved sports anymore. No physio or doctor was able to figure out the underlying reason for the inflammatory reaction in the knees.
I detoured to study business economics and ended up working as a marketer in the software industry. Successfully, yes. Working hard, partying harder. But deep inside I wasn’t at ease… something wasn´t right!
Only a few people around me understood. One day a friend finally shook me by the shoulders: “Wake up! Dare the change, man!” Then I met someone who shared his story about backpacking in New Zealand and this was the sign I needed. I quit my job at Microsoft at age 28 with no interest in a comfortable sabbatical. I was simply craving to go travelling without having to think about coming back!
As I had just discovered surfing around that time (mostly upper body work so my knees were fine) I made Bali the first stop of this six-month trip. This is where I really fell in love with the ocean and how surfing magically rooted me in the present moment. That was new and exciting. And I met Toshi – a surf coach who impressed me with his sheer unshakable equanimity and calmness amongst the crazy surf camp crowd. He introduced me to yoga and meditation.
Something clicked.
The issue with my knees, however, had gotten so bad that I could hardly walk 20 minutes without painkillers. I got back to Germany to finally take the time and sort this out. None of the osteopaths, physios and doctors I´ve worked with over the decade prior could help me. Thus, I opted for one last desperate attempt: an absurdly invasive surgery altering the leg axis. It left me walking on crutches and in physiotherapy for half a year, only to find out that it didn’t help the case at all.
I was still experiencing the same old pain… and I was devastated.
I started with yoga after the surgeries and got absolutely consumed by it. Training and workshops with a variety of renowned international teachers followed. I had entered a completely new world, with access to new information and different healing modalities.
One single kinesiology session resolved my knee pain for good. Wow! My first run on the beach after more than a decade of pain left me in tears of joy. A pivotal moment that I will never forget. I’ve always been fascinated by the human body and what it can achieve, but now I craved to learn more!
I started studying massage in 2006 and there my childhood dream started becoming reality – I found the work that I truly love.
Today I still give treatments every day and I’m never getting tired of it.
And Surfers Health… how did it all begin?
This developed quite naturally because when I started giving massage treatments back in 2007 I was hooked on surfing.
So I chose to work in surf camps and on surf and yoga retreats. I learned about the physical issues and limitations of surfers. I was also practising yoga a lot back then, continuously looking at which moves and stretches work best for a surfing body.
Based on exercises I used with my massage clients to support their healing process, I created sequences for open surf mobility group classes. Then I started recording the videos with functional stretches and exercises for the website. I’m simply sharing what worked for me and what worked in the clinic and in the classroom. Since 2018 I’ve worked out of my studio here in Arrifana, Aljezur. Surfers have been among the clientele now for more than a decade.
As an ageing surfer myself (turning 50 soon), I want to surf for many more years to come. So I’m naturally keen on figuring out the most functional stretches and exercises to maintain a supple, strong and pain-free body.
How do my shoulders and neck respond to surfing three sessions per day, several days a week? How can I treat the body best with as little effort and time as possible so I don’t become stiff and feel broken, but rather get stronger and enjoy the stoke for days?
I’m still super excited to put together the best pre-surf workout sequence and post-surf stretching routine!
Can you elaborate a little on the concept of functional training? How would you say it’s relevant to busted-up, crusty-jointed surfers like me?
Functional training is a broad field.
Just to clarify: I’m not an expert in teaching people how to improve their surfing technique with on-land training. I specialise in preparing the body so that it’s able to perform these movements in the first place.
Someone who doesn’t have sufficient mobility in the spine for example will have trouble paddling efficiently. You can’t improve someone’s pop-up if there isn’t enough range of motion in the hips or there’s a lack of strength in the core.
What I’m saying is: before improving any movement pattern and establishing new muscle memory, the physical requirements have to be met. This is where functional stretches and mobility training for surfers come into play.
I call it ‘functional’ because my sequences work particularly well to maintain or shape a body in order for it to perform surf movements. Many workouts however are beneficial for people who actually don´t surf at all – the sequence to release tension in shoulders and neck for example.
Love that one. So would you recommend it for people looking to take the next step when it comes to their surfing progression?
Absolutely, yes.
I’m not a surf coach but I’ve spent quite some time in surf camps – as a participant first and as a massage therapist. For good reason, surf instructors look at the take-off when coaching intermediates. If done well, the take-off sets you up to surf the wave so much better. If the limiting factor to popping up smoothly can be tied back to a lack of mobility and/or strength, this needs to be sorted first.
Consequently, this also applies to advanced surfers. If you wish to improve your turns but your ability for rotation in the hips and spine is limited… well, you won’t get that powerful snap going or be able to perform a silky carve while holding the rail all the way through the turn.
I had an advanced surfer who came with persistent lower back issues. After treatment on the table, we started working on the mat where he practised this sequence to release tension in the lower back daily for one week. After that week, the pain was gone and he got back into the water.
He even reported later that his turns felt so much better. Refreshingly different. More rotation thanks to a few per cent more mobility.
I can testify to the fact those movements genuinely help with lower back discomfort. Hearing all this though, I wonder what separates this type of training practice from, let’s say, yoga or pilates?
There are similarities for sure.
Some yoga stretches were created thousands of years ago and are still legit. I use them and label them ‘functional’ because they’re specifically chosen and applied in order to help a surfing human body.
I still practice yoga every day and I savour the energetic and mental aspects of it (exploring breathwork and meditation in-depth).
For the physical body, however, I favour a method that looks at stretching and mobility from a more Western, scientific point of view. It’s roots lie in rehab work with professional athletes. And it includes very specific strength work combined with stretching to name just one major difference to yoga.
Functional Range Conditioning (FRC®) was created by Canadian osteopath Andreo Spinae. It’s very efficient (more than yoga in my opinion) in improving flexibility/range of motion and, more importantly, in making that range of motion usable and safe.
This leads to a new definition of mobility that I like to use – being able to move (the joints) into end range of motion with my own control as opposed to using the floor or gravity or tools to become stretchier and bendier. The latter is actually creating a greater risk of injury for athletes of any sports. This is why plain stretching is not making sense in a surf warm-up.
This is what I noticed myself as well. For almost a decade I only surfed and practiced yoga. Ashtanga Vinyasa Yoga at that, so pretty physical stuff you might think. However, my body felt too loose after a while practicing and realised I needed to add more stability and strength.
Let’s say you stretch your legs for a couple of weeks every day in order to do the splits or touch your toes. You sit on the floor, hang in there passively for minutes. Great. You can do the splits after a while or get close. That would be a Yin Yoga approach (and this passive stretching sometimes can be appropriate in post surf recovery for example).
However, if you only do this and aim for more flexibility and bend, you get wiped out with your limbs getting worked by the ocean in all directions, and your chances of tearing an adductor or hamstring are actually higher then before. Why? Because you’ve got incredible range of motion but no nervous system control over the full range. There’s no appropriate reflex available to protect your tissue.
In Functional Range Condition (let’s call it functional stretching) we create more range of motion and we also exercise the tissue and get stronger, improving neurological control!
This is true mobility that has a pre-hab component to it, thereby mitigating injuries. By the way: the body feels absolutely amazing after such a mobility training!
Did you need to undergo any training or certification to become a FRC practitioner?
Yes, I’ve done my first certification course back in 2019 after practicing with some of the senior teachers for a while. I love the scientific background of that method but then again I’m not really an academic person.
I get inspiration from other teachers, jump on the mat and find out what works best. Then I apply it with clients and in my group classes with a focus on learning throughout the whole process.
In general my practical knowledge about the human body is based on studying and practicing massage for almost two decades now plus many study courses and training in yoga and yoga anatomy.
Is your approach purely about the physical benefits or is there a mental component too?
This comes as a package.
To achieve the goals on the physical plane we need the nervous system on our side. We use the breath to invite a parasympathetic response, better known as rest and digest. This helps to prime the tissue in long held stretches and is naturally relaxing for the mind as well, inducing a state of relaxed focus that feels really nice.
Also, after every training session, I do a short guided relaxation which down-regulates the system leading to a similar state of mind. This is extremely important to initiate the recovery phase after the workout and truly savour all the benefits of the training.
Having used meditation and breathwork myself on a regular basis for many years and understanding the tremendous benefits, I offer guidance in that field too.
I start with the basics like how to find a proper seat for breathwork and meditation. And while there’s plenty of advice out there on how to amp up the system and get very alert, I rather specialise in using the breath to find a calm, relaxed and awake state. Being able to calm yourself down in the water when a set is approaching or after a wipeout is very helpful!
Learning the basics of meditation is great for surfers. And it can be transformative on many levels. Pros like Jack Robinson or Griffin Colapinto speak openly about this. They might use it for their professional, high level of training and in heats, however, recreational surfers can also get a lot out of the ability to quieten the mind and then, for example, visualise doing the turn of their dreams.
In order to effectively use these kinds of visualisation your need to be able to slow down the mind, forget about outside noises and find a quiet space deep inside yourself.
This isn’t easy at first but can be practiced like any other skill. 3 to 5 minutes per day with regular consistency will go a long way.
As a surfer, you must’ve significantly benefited from this type of movement training. Have you noticed how effective it is in helping prevent and rehab from injuries (for both you and your students)?
Oh yes!
I had lower back issues for almost a decade after those crazy knee surgeries. FRC® was a major element to get me out of that. Then, my right shoulder used to play up when I surfed a lot. That is also under control thanks to proper mobility work. Hips and knees are feeling better too. Looking back I can say that now at almost fifty I feel better in my body than ever before.
The feedback I am getting from clients is also positive. A few testimonials are on the website.
I think that most of us who surf on a regular basis are better off doing some specific (i.e. intelligent movement practice) to balance out what surfing is doing to the body. Our bodies are not built for lying prone on a peace of plastic (hopefully less plastic soon), paddling around in the ocean and then surfing with hips, back and knees being twisted always into the same direction – unless you surf switch stance regularly.
The risk of running into some sort of discomfort is undeniable and it doesn’t need an accident. It can simply show because of the disbalance in the body. Please don’t get me wrong – many surfers are totally fine.
They surf every day for decades amd never stretch and they are sweet. But many others are not and often they stop surfing or opt for the SUP because their paddling or their take-off isn’t happening quickly and smoothly enough anymore.
The good news for those who started surfing in their childhood or teenage years is that trouble might only show later because their bodies grew into the movements so that they are naturally adapted.
However, with surfing being so popular for decades now there are many people who picked it up later in life, just like me. And their bodies didn´t grow into those movement patterns. They come with rounded backs, shoulders forward, weak muscles and stiff hips. They run into trouble quicker with a funky neck or shoulder, pain in the knees or in the lumbar spine. So this group benefits hugely from surf specific stretches and fitness routines.
Staying supple is also the foundation to improve your skills. If you picked up surfing later than let’s say age 25, then you could have skated or snowboarded as much as you like before but a smooth and functional bottom or top turn aren’t coming easily.
It’s a beautifully complex sport that’s never getting boring but it’s pretty hard to learn.
Being able to improve one’s technique requires the physical foundation. You need to be able to move well for years. So here’s another good reason also for me personally to keep up the mobility: I want to continue improving my technique for years to come.
And for people looking to get into this type of training, what type of advice can you give?
Something practical that I need to emphasise in all group classes and personal training: be gentle!
When you want to improve your mobility, less is more in regards to the stretching bit.
People confuse the level of intensity that they feel when doing a workout in the gym with the intensity that’s appropriate for stretching. In strength training you want to navigate the edge of the comfort zone to give a proper signal into the system that leads to growth and adaptation.
If you want to get rid of your stiffness, however, then you need to understand that the nervous system is in charge, controlling everything. The ‘go hard or go home’ mentality of many Type A personality surfers is not leading to more flexibility. When priming the tissue to let go and relax then the sensation needs to be soft, all in the comfort zone.
Many know that stiffness and pain are their limitation to progress. An obstacle to get started with a mobility training or stretching in the first place funny enough is the voice in the head sayin “I’m too stiff for that”.
Trying to let go of that kind of mindset or negative self-talk is key.
Start and try a short and easy sequence, like a 10 to 15 minute mobility snack I created especially for this scenario. Do that daily for a week and see how you feel afterwards.
You might find yourself wanting more of that feeling and you’ll notice the benefits in your surfing.
If someone was interested in booking a session with you, what should they do? Where is the best place to reach you?
Come visit me in Arrifana, Portugal, and try a session. My studio, the Dawn Collective Shala, is close to Arrifana beach… pretty consistent surf around here too.
If that’s not an option, you’ll find practice sequences on my website www.surfers-health.com
Finally, the future of Surfers Health and functional movement – do you have any plans that we should know about?
Two things are in the making:
So far I’ve focused on post-surf stretches and recovery, mobility training to pre and rehab. Currently I am creating a collection of videos dealing with preparation for a surf-trip. Something accessible because the saying carries truth – “The best work-out is the one you do”.
Just a handful of short, efficient sequences where you’ll feel the difference even if you start only two weeks before the trip.
Just few days ago I had the classic carpark chat again. Waves looked beautiful and I’m changing into a wettie when I see a group of guys hopping out of their rental, watching the waves for minute. I ask them “guys, come on… let’s hop in. What are you waiting for?” And I get a “We would love to. But we simply can’t! It´s our third day of surfing and we are feeling shit”.
If landlocked surfers would enter their holidays with just 5% more preparation in regards to mobility and strength then they could enjoy their time in the water and the whole trip so much more.
I’m still evaluating which surf camps to collaborate with. Providing their clients with such a surf-holiday prep course or post surf stretches can add significant value I think.
The second thing is that starting this autumn I’m hosting individual SURF Plus coaching retreats where you can come alone or bring a friend and join me for a week or two of surfing in the south of Portugal. You’ll improve your surfing technique (I partner with a certified and experienced surf coach) AND your physical condition through daily functional stretches and mobility training.
More details can already be found here on the website.