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Preventing Surfing Injuries: Key stretches and exercises

Discover Stretches and Functional Exercises to Prevent Surfing Injuries
Improve Your Performance and Enjoy More Time in the Water Safely

Surfing is a fun and addictive sport for many of us, but it’s also physically demanding. Spending a lot of time paddling, popping up, and maintaining balance can put a strain on our muscles and eventually lead to injuries if we don’t take care of our bodies.

In this comprehensive guide, we’ll show you a routine of key stretches and exercises to help prevent surfing injuries—both before entering the water and after your surf session. This routine is perfect for surfers of all levels.

Surfer haciendo estiramientos en la orilla del mar

H1 – Why Is It Important to Stretch and Train Outside the Water?

Most beginner surfers focus only on improving their technique, forgetting that physical preparation and injury prevention are essential for sustainable progress.

Surfing engages multiple muscle groups:

  • Back and shoulders (paddling)
  • Core (balance)
  • Legs and glutes (turns and take-off)

Without proper preparation, you could experience:

  • Shoulder tendinitis
  • Muscle overload or tightness in legs and knees
  • Lower back or neck pain

A good routine of mobility work, dynamic stretching, and functional exercises not only reduces the risk of injuries, but also boosts your performance and shortens your recovery time.

Grupo de surferos principiantes calentando en la arena para evitar lesiones

H2 – Dynamic Stretches Before Surfing: Activate Your Body

1.Arm and Shoulder Rotations

Haz círculos amplios hacia delante y atrás (30 seg. por dirección), para mejorar la movilidad del hombro y te prepara para remar con eficacia

Estiramiento clave antes de hacer surf

2. Torso twists

Twist your upper body from side to side in a controlled motion for 1 minute. This activates the lower back and obliques, essential for balance.

3. Dynamic Lunges

Alternate lunges forward for 1 minute to prepare glutes, quads, and hips for explosive movements like the pop-up during take-off.

calentamiento de surf

4. Side Bends

Lean your body side to side for 1 minute per side to warm up the core and improve lateral mobility.

H3 – Static Stretches After Surfing

After an intense session, your body needs to return to a resting state. These post-surf static stretches help release muscle tension and speed up recovery.

1. Lower Back Stretch

Lying on your back, bring your knees to your chest for 30 seconds. This relaxes the lower back after long periods lying on the board.

Mujer haciendo estiramiento para evitar lesiones en el surf

2. Shoulder Stretch

Cross one arm over your chest and hold for 30 seconds per side to release tension in the paddling muscles

hombre estirando para evitar lesiones

3. Hamstring Stretch

Sitting down, reach toward your extended leg with your chest for 30 seconds. This increases flexibility and prevents leg strain.

4. Neck Stretch

Gently tilt your head to the side using your hand for 20 seconds per side to relieve neck tension after holding your head up throughout the surf session.

H4 – Key Tips to Prevent Surfing Injuries

  • Always warm up before getting in the water.
  • Stay properly hydrated before and after surfing.
  • Listen to your body: if it doesn’t feel right, don’t overtrain.
  • Consult a physical therapist if you experience persistent pain.

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