Stretching exercises for surfing
Looking for surf exercises you can do at home? Or a stretching routine built specifically for surfers?
Look no further! Below is a quick and easy stretch routine you can tack on the front or back end of your surfing gym workout, or you can simply do this exercise routine on it’s own a few times per week from home to improve your flexibility in the areas that you need it most for surfing!
As a surfer myself (and both a seasoned Pilates and yoga instructor) I have been teaching Pilates for surfers and yoga for surfers for years now- from professional level surfers perfecting their airs and competing internationally, to the average person that has a desk job and is learning how to pop up on a board in the white water.
If you’ve already practiced yoga, you can easily see (and feel) how yoga and surf go hand in hand. While yoga in general is an excellent practice to support your surfing, there are a few choice stretches that will open up your body in the ways it needs the most to have all of your movements in the water feel good and reach their highest potential! Today I will share with you a few of the most important areas to stretch to achieve this…
Chest (pec) stretch:
Stand in a doorway with your left palm, forearm and elbow up against the wall in a “goalpost” position- the elbow joint should be at 90 degrees, and the elbow in line with your shoulder socket. Step your right foot forward and lean a little bit of your weight into it. Draw yours abs and your rib cage in so that your back doesn’t arch, and then start to rotate your head and your upper torso to the right. Feel the stretch in the front of your left side pec and shoulder, hold for 30 seconds, and then repeat it on the other side.
Hip (hip flexors / psoas) stretch:
Come into a half kneeling position- kneel your right knee down and place your left foot forward with the knee bent. Start with your left foot a little bit forward of the left knee, and stack your right hip over your right knee. Tilt your tailbone down, squeezing your glutes on the right side. Lift up with your lower abs and pull them back, keeping your chest tall to the ceiling. Start to hinge your hips forward extending deeper into the front of your right hip. Raise your right arm up to the ceiling and over your head, side bending your body. Open your chest forward and up into a slight back extension, feeling the stretch from your right thigh up into the hip. Hold for 30 seconds, and then repeat it on the other side.
Hamstring stretch:
Lay on your back and place a strap behind your right thigh. Extend your left leg onto the ground. Pull your right thigh into your chest with the knee bent. Once it is as close as it can get, begin to extend your right knee, reaching your foot towards the ceiling. Keep your tailbone tilted towards the ground and a little arch in your lower back as you pull your right shin towards your face. Feel the stretch in the back of the right thigh and hold for 30 seconds. Repeat on the other side.
There you are! 3 key stretches for 3 key areas that tend to get tight and hinder your surf performance. Incorporate these a few times every week and see your flexibility increase and your surf performance improve (while feeling better in your sessions!)
If you like what you’ve incorporated with me today and want more, check out my Mobility Masterclass - an online video library of over 50 exercises that will drastically improve your total body flexibility and mobility- that you can do anywhere, anytime!
Or if you are really serious about taking your surf training to the next level- not just in stretching and mobility exercises but in strength, power, endurance, performance and more... my 16 week, individualized to your own needs SURFit program gives you the one on one training and weekly exercise programming to take your surfing (and total body) fitness to a place you probably never thought possible. Connect with me here for any questions on if it is right for you, and how to register! (Openings are often on a wait list and extremely limited.)
Happy surfing!
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The emphasis on mobility for surfing also highlights how physical preparation often depends on consistency rather than doing an intense routine occasionally. Tight hips and hamstrings can affect how comfortably someone gets into a low surfing stance, while restricted chest and shoulder mobility may make paddling feel more demanding over a longer session. A useful extension is to think about recovery alongside stretching, since repeated sessions can create stiffness even when overall flexibility is improving. The same principle of preparation and consistency applies in professional fields where small gaps in knowledge can become more noticeable when dealing with complex responsibilities. For those working around construction projects, studying contracts advance can provide a structured way to develop a stronger understanding of contractual…
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