Top off your surf retreat ready series with two of our favorite Foundation Training Exercises: Woodpecker Rotation and Forward Fold. Woodpecker Rotation teaches you to move and generate power from the hips rather than from the spine, which is exactly what you need when you are making your turns. Forward Fold helps to re-educate the mid back (thoracic spine) to expand. This is an excellent way to reverse what happens when you paddle, extension of the thoracic spine, to prevent overuse injuries.