You paddle out, eyes locked on the horizon, waiting for the perfect set. But when the wave comes, your body refuses to cooperate. Tight hamstrings? Stiff lower back? Shoulders that feel like rusty hinges? Welcome to the life of a surfer who doesn’t stretch.
I remember being a young surfer and reading Taj Burrow’s Book of Hot Surfing (what a legend Taj was — the best pro surfer never to win a World Title, along with Jordy Smith). Inside, Taj’s coach talks about the importance of stretching. I remember thinking, yeah right, who needs to do Yoga for Surfers on the beach before a paddle out? I had seen those kooky dudes and raced past them to get to the lineup first.
20 years later, I can attest — you need flexibility. Some of my surf buddies are as stiff as planks — and not in the right way. Aching backs and sore shoulders are unhappily accepted as just being part of life, but it doesn’t have to be that way.
Thankfully, I started a yoga practice around 12 years ago, and it has saved my life in many ways (physical and mental). But not everyone has the time or inclination to visit a yoga studio, which is why we’ve made it easy for you in this article.
Table of Contents
Why Does Flexibility Matter in Surfing?
Surfing is a full-body workout. It demands mobility, strength, and endurance. Without flexibility, your pop-up suffers, your turns stiffen, and your recovery time stretches longer than a flat spell. But the good news? A few simple stretches can keep you loose, agile, and injury-free.
- Prevents Injuries – Wiping out is inevitable, but flexibility helps your body absorb impact and reduce strain.
- Improves Performance – Loose muscles mean smoother turns, deeper bottom turns, and a more powerful stance.
- Enhances Recovery – Stretching reduces soreness and helps your body bounce back after long sessions.
Now, let’s get into the good stuff—stretches that actually work for surfers.
The Spinal Twist (For Your Lower Back & Core)
Why? Surfing demands a strong and flexible core, but long sessions can leave your lower back feeling stiff. This stretch opens up the spine and keeps your rotation smooth.
How to do it:
- Sit on the floor with one leg extended and the other bent over the extended leg.
- Place the opposite arm on the bent knee and twist your torso toward the bent leg.
- Hold for 30 seconds on each side.
- Bonus tip: This stretch mimics the rotation of turns, so more flexibility here = better carves.
Downward Dog (For Shoulders, Hamstrings & Calves)
Why? If paddling leaves your shoulders burning and your hamstrings feel like steel cables, this is your fix.
How to do it:
- Start in a push-up position, then lift your hips toward the sky, forming an upside-down “V.”
- Keep your hands pressed firmly into the ground and your heels reaching toward the floor.
- Hold for 30–40 seconds.
- Bonus tip: If your heels don’t touch the ground, that’s okay—just keep them reaching downward.
The Cobra Stretch (For Your Lower Back & Pop-Up Mobility)
Why? Your pop-up is only as smooth as your lower back allows. The cobra stretch keeps your spine mobile and preps you for quick takeoffs.
How to do it:
- Lie on your stomach with your hands under your shoulders.
- Push up, straightening your arms and lifting your chest while keeping your hips on the ground.
- Hold for 20–30 seconds and breathe deeply.
- Bonus tip: This stretch also strengthens your back, reducing the risk of lower-back pain after long surf sessions.
Pigeon Pose (For Hips & Glutes)
Why? Tight hips can mess with your balance and pop-up. This stretch opens them up, helping with both mobility and injury prevention.
How to do it:
- Start in a plank position and bring one knee forward, placing it near your opposite wrist.
- Extend the other leg behind you and lower your upper body over your bent knee.
- Hold for 30 seconds per side.
- Bonus tip: The more flexible your hips, the easier it is to shift weight between turns.
Shoulder Opener Stretch (For Paddle Strength & Endurance)
Why? Your shoulders take a beating from paddling. This stretch keeps them loose, reducing the risk of rotator cuff injuries.
How to do it:
- Stand tall and clasp your hands behind your back.
- Slowly lift your arms upward, keeping your chest open.
- Hold for 20 seconds and repeat 2–3 times.
- Bonus tip: The looser your shoulders, the longer you can paddle without fatigue.
Make This a Habit
You don’t need to spend hours stretching—just 10 minutes before and after a session can make a huge difference. Stay loose, stay strong, and keep charging. If you’re struggling to remember to stretch, use the Atomic Habits approach.
Quick Routine Recap:
- Before Surfing: Downward Dog, Shoulder Opener, Cobra Stretch (preps you for movement)
- After Surfing: Spinal Twist, Pigeon Pose, Cobra Stretch (recovery & mobility)
So next time you’re sitting in the lineup, waiting for a set, ask yourself: Am I flexible enough for this wave? If not, it’s time to stretch.