10 Dynamic Stretches for Surfers

Published on

17.5.25

Min. read time

Want to surf better and stay injury-free? Start with these 10 dynamic stretches before hitting the waves. Dynamic stretches prepare your body for surfing by improving flexibility, increasing blood flow, and mimicking surf movements. Here's a quick overview of what you'll do:

Arm Circles & Shoulder Rolls: Warm up your shoulders for paddling.
Walking Lunges with Rotation: Activate your legs and core for balance and strength.
Front & Side Leg Swings: Loosen up hips and legs for smooth movements.
Standing Torso Twists: Improve core rotation for better turns.
Cat-Cow Spine Movements: Get your spine and core ready for pop-ups.
Inchworm Plank Walk: Build strength for paddling and popping up quickly.
High Knees with Arms: Boost coordination and cardio for explosive energy.
Side-to-Side Squats: Improve lateral mobility for wave navigation.
Shoulder Decompression Hangs: Loosen up tight shoulders from paddling.
Pop-Up Practice Movements: Perfect your quick transitions to a surf stance.

Perform these stretches for 15–20 minutes before surfing to improve your performance and reduce injury risks. Let’s dive into how to do each one.

How to Surf Better - Warmup for Surfers - Dynamic Stretching

1. Arm Circles and Shoulder Rolls

Arm circles and shoulder rolls are simple yet highly effective stretches to prepare your shoulders and upper body for paddling. These movements focus on key muscle groups like the deltoids, rotator cuff, upper back, and chest - areas essential for power and endurance in surfing. By mimicking the paddling motion, they increase blood flow, improve mobility, and help protect against overuse injuries.

Here’s how to do them:

Arm Circles

Stand with your feet shoulder-width apart.
Extend your arms straight out to shoulder height.
Start making small circles with your arms, gradually increasing the size.
Perform forward circles for 20–30 seconds.
Reverse direction and do backward circles for another 20–30 seconds.

Shoulder Rolls

Stand tall with your arms relaxed at your sides.
Lift your shoulders up toward your ears.
Roll your shoulders back and down in a smooth motion.
Complete 10–15 repetitions, then reverse the direction for another 10–15 reps.

Surf coaches and sports physiotherapists often recommend these stretches to keep shoulders healthy and improve flexibility.

If you’re new to these movements or have limited mobility, start with smaller, controlled motions. As your body warms up, you can gradually increase your range of motion. You’ll know you’re ready to progress when your shoulders feel warm and move freely without any discomfort.

Pro Tip: For anyone with a history of shoulder injuries, using resistance bands can be a great way to gently activate muscles before moving on to full arm circles. This helps ensure proper muscle engagement while staying within a safe range of motion.

These stretches lay the groundwork for the more dynamic movements discussed in the next sections.

2. Walking Lunges with Rotation

After warming up your shoulders, it’s time to activate your legs and core. Walking lunges with rotation are a great way to simulate the twisting movements surfers rely on, helping to build strength and improve flexibility.

How to Perform Walking Lunges with Rotation:

Stand tall with your feet hip-width apart.
Step forward with your right foot, lowering into a lunge position.
Bend your front knee to form a 90° angle, making sure it stays aligned with your ankle.
While in the lunge, rotate your torso toward your right leg.
Return your torso to the center and push back up to a standing position.
Repeat on the other side, stepping forward with your left foot.

Target Muscles and Benefits
This exercise works your quads, hamstrings, glutes, and core, with a special focus on your obliques for rotational strength.

Form and Safety Tips

Keep your front knee directly above your ankle to protect your joints.
Maintain an upright torso throughout the movement.
Rotate your torso in a controlled manner.
Engage your core to stabilize your balance.

Aim for 8-12 reps on each side, completing 1-2 sets.

Beginner Modifications

Hold onto a wall or chair for balance if you’re just starting out.
Gradually increase your range of motion as your stability improves.

Adding walking lunges with rotation to your routine will help you build the strength and mobility needed for a better performance in the water.

3. Front and Side Leg Swings

Front and side leg swings are excellent for warming up your hips, legs, and core before hitting the waves. These movements complement earlier upper-body exercises, ensuring you're fully prepped for surfing.

Before you begin, focus on keeping your core engaged and maintaining good posture during both variations.

How to Perform Front Leg Swings

Stand sideways to a wall or sturdy surface.
Hold onto the support with the hand closest to it.
Stand tall with your shoulders back and chest open.
Smoothly swing your outside leg forward and backward in a controlled motion.
Keep your torso upright throughout the movement.

How to Perform Side Leg Swings

Face a wall or stable surface and hold it with both hands.
Stand with your feet about hip-width apart.
Swing one leg out to the side and then across your body in a smooth, controlled motion.
Ensure your hips remain level and steady.

Target Muscles and Benefits

These dynamic stretches activate the muscles crucial for surfing. Front leg swings work your hip flexors, hamstrings, and glutes, while side leg swings engage your hip abductors, adductors, and core stabilizers. Together, they help improve mobility, balance, and muscle activation.

Form and Safety Tips

Begin with small, controlled swings and gradually increase your range of motion.
Keep your supporting leg slightly bent to maintain stability.
Engage your core to support your movements.
Avoid jerky or forceful swings to reduce the risk of injury.
Focus on proper alignment and smooth execution.

Recommended Sets and Reps

Perform 8–12 repetitions per leg for both front and side swings, completing 1–2 sets for an effective warm-up. This routine boosts blood flow and activates your muscles without overexertion.

If you're a beginner, start with smaller swings and prioritize form over the number of reps.

4. Standing Torso Twists

Standing torso twists are a fantastic way to get your core and spine ready for the rotational movements needed in surfing. They help you develop smoother turns and better control when you're out on the waves.

How to Perform Standing Torso Twists

Stand with your feet about shoulder-width apart, keeping your knees slightly bent.
Stretch your arms out to the sides at shoulder height.
Keep your hips steady and facing forward throughout the exercise.
Rotate your upper body to the right.
Return to the center, then rotate to the left.
Focus on smooth, controlled movements.

Target Muscles and Benefits

This exercise works key core muscles, including the obliques, rectus abdominis, transverse abdominis, and lower back. Strengthening these areas enhances your stability and power during surfing maneuvers. It also improves mobility in your thoracic spine, which is essential for executing fluid turns. Since the motion mirrors surfing movements, it directly supports your performance on the water.

Form and Safety Tips

To get the most out of this exercise, keep your hips stable and breathe steadily as you move.

Watch out for these common mistakes:

Letting your hips rotate instead of isolating the movement in your torso.
Forgetting to breathe - holding your breath can limit your range of motion.

Recommended Sets and Repetitions

Aim for 2–3 sets of 10–15 twists on each side, maintaining a steady and controlled pace.

Modifications for Different Skill Levels

For Beginners:

Cross your arms over your chest or rest your hands on your hips for better control.
Move slowly and focus on mastering the technique.

For Advanced Surfers:

Incorporate light resistance with a medicine ball or resistance bands.
Increase your range of motion, but always maintain control.

This exercise not only boosts core flexibility but also sets the stage for the next dynamic warm-up in your surf routine.

5. Cat-Cow Spine Movements

The cat-cow stretch is a fantastic way to prepare your spine and core for surfing. It improves mobility for paddling and helps ensure smoother, more controlled pop-ups. Like other dynamic stretches, this movement pairs breathing with motion, making it an essential part of your pre-surf warm-up.

How to Perform Cat-Cow

Start Position: Begin on all fours, with your hands aligned under your shoulders and knees directly below your hips.
Cat Pose: Inhale deeply as you round your back, tucking your chin toward your chest and drawing your belly upward.
Cow Pose: Exhale as you arch your back, lifting your chest and tailbone while keeping your gaze slightly forward.
Key Detail: During the cow pose, pull your shoulders back to avoid unnecessary strain.

Muscles Worked and Benefits

This stretch engages several key muscle groups that are crucial for surfing:

Spinal Erectors: Help you maintain proper posture while paddling.
Core Muscles: Provide stability for turns and maneuvers.
Shoulder Girdle: Enhances paddling endurance.
Hip Flexors: Contribute to quick and efficient stance transitions.

Tips for Proper Form and Safety

To get the most out of this stretch and avoid injury:

Keep your hands and shoulders aligned to maintain proper support.
Engage your core throughout the movement for added stability.
Move slowly, syncing each phase with your breath.
Avoid overextending your neck during the cow pose to protect your cervical spine.

How Many Repetitions?

Aim for 10 slow, controlled repetitions as part of your pre-surf routine.

Adjustments for All Levels

If You’re Just Starting Out:

Focus on a smaller range of motion to ease into the movement.
Concentrate on matching your breath to each stretch.
Use a yoga mat for extra cushioning.

For Experienced Surfers:

Add a thread-the-needle twist to deepen the stretch.
Incorporate bird-dog movements for added core activation.
Combine with downward dog to create a fluid, flowing sequence.

Adding cat-cow movements to your warm-up can help improve spinal flexibility and build core strength, giving you an edge on the waves.

6. Inchworm Plank Walk

The Inchworm Plank Walk is a fantastic exercise to prepare your body for surfing. It not only improves flexibility and strength but also sharpens your pop-up speed - key for catching waves. Building on earlier stretches, this move primes your muscles for the explosive demands of surfing.

How to Perform the Movement

Start Standing: Stand tall with feet hip-width apart.
Forward Fold: Hinge at your hips and reach for the floor, keeping your legs as straight as possible.
Walk Out: Use your hands to walk forward until you're in a high plank position.
Hold the Plank: Keep your body in a straight line from head to heels, with shoulders directly over wrists.
Step Forward: Take small steps with your feet toward your hands, staying aligned.
Stand and Repeat: Return to a standing position and repeat the sequence.

Target Muscles and Benefits

This exercise works multiple muscle groups essential for surfers:

Core: Builds stability and improves control on the board.
Shoulders and Chest: Strengthens muscles for paddling.
Hamstrings and Calves: Improves flexibility, making pop-ups smoother.
Posterior Chain: Activates muscles needed for explosive movements on the board.

Tips for Better Results

To get the most out of this exercise:

Perform 8–12 slow, controlled repetitions.
Keep your core tight throughout the movement.
Take deliberate, steady steps.
Focus on consistent breathing.

Adjustments for All Levels

If You're Just Starting Out:

Slightly bend your knees when reaching for the floor.
Take smaller steps during the hand walk-out.
Shorten the plank distance to reduce strain.

For a Greater Challenge:

Add a push-up when you're in the plank position.
Extend the walk-out for more intensity.
Keep your legs fully straight throughout the movement.

Mistakes to Watch Out For

Avoid these common errors to protect yourself and maximize benefits:

Letting your hips sag during the plank.
Rushing through the exercise.
Over-bending your knees.
Rounding your lower back.

Consistent practice of the Inchworm Plank Walk will enhance your paddling, improve your pop-up mechanics, and help prevent injuries to your shoulders and lower back.

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7. High Knees with Arms

High Knees with Arms is a fantastic way to build full-body power and coordination, which are essential for surfing. This movement combines cardio with muscle activation, making it an effective addition to your workout.

How to Perform the Movement

Start by standing tall with your feet hip-width apart.
Lift your right knee toward your chest while swinging your right arm (bent at 90°) forward and extending your left arm behind you.
Lower your right leg and immediately lift your left knee, switching your arm movements in sync.
Continue alternating for 30–45 seconds, maintaining a steady rhythm.

Target Muscles and Benefits

This exercise activates multiple muscle groups and offers a cardio boost, making it a well-rounded movement:

Hip Flexors & Quads: Help drive explosive motion.
Core & Glutes: Provide stability and balance.
Shoulders & Arms: Enhance paddling strength.
Hamstrings: Contribute to dynamic power.

Pro Tips for Maximum Results

Keep your chest lifted and engage your core throughout the exercise.
Aim to drive your knees up to hip height for maximum effect.
Land softly on the middle of your foot to reduce impact.
Focus on coordinating opposite arm and leg movements for smooth execution.

Common Mistakes to Avoid

Mistake	How to Fix
Leaning forward	Keep your chest upright and core tight.
Landing heavily	Focus on soft, controlled landings.
Poor arm coordination	Practice syncing opposite arms and legs.
Shallow knee lifts	Drive your knees higher - aim for hip level.

Modifications for Different Levels

Adjust the intensity of this exercise to suit your fitness level:

Beginners: Move a bit slower and focus on smaller knee lifts until you feel more coordinated.
Advanced: Speed it up, lift your knees higher, and extend the duration to 45–60 seconds.

Dynamic stretches like High Knees with Arms can reduce the risk of injury by as much as 30%, compared to static stretching alone. Incorporate this exercise into your pre-surf warm-up by performing it for 30–45 seconds or aiming for 15–20 reps per side.

8. Side-to-Side Squats

Side-to-side squats are a fantastic way to boost lateral mobility, which is crucial for surfing. This move mimics the side-to-side shifts surfers make when navigating waves, helping you handle quick directional changes with ease. Plus, it builds on the core and lower-body strength developed in earlier exercises.

How to Perform the Movement

Stand with your feet wide apart, toes angled slightly outward.
Extend your arms straight in front of you for balance.
Shift your weight by bending one knee, keeping the other leg straight.
Lower your body until you feel a stretch in the inner thigh of the straight leg.
Return to the center and repeat on the other side.

Target Muscles and Benefits

This exercise works several muscle groups that are essential for surfing:

Muscle Group	Surfing Benefit
Adductors	Improves lateral stability
Glutes	Boosts power for movements
Hamstrings	Enhances stance control
Core	Supports balance and stability
Hip Flexors	Aids in efficient pop-ups

Pro Tips for Best Results

Focus on keeping your weight in the heel of the bent leg.
Maintain an upright chest throughout the movement.
Start with a shallow range of motion and increase depth as you get comfortable.
Move with control - smooth and steady motions are key.
Aim for 8–12 reps on each side.

Common Mistakes and How to Fix Them

Mistake	Correction
Shifting weight to your toes	Keep the weight in your heels
Knees caving inward	Align your knee with your second toe
Rounding your back	Keep a neutral spine
Moving too quickly	Slow down and control each rep

Modifications for All Levels

For Beginners:

Use a surfboard planted in the sand for extra balance.
Narrow your stance to make the movement easier.
Start with shallower squats to build confidence.

For Advanced Surfers:

Add overhead arm reaches to engage your upper body.
Incorporate torso rotations to simulate surfing movements.
Pause briefly at the lowest point of each squat to challenge your stability.

This exercise is an excellent addition to your pre-surf dynamic warm-up, ensuring you're ready to hit the waves with agility and strength.

9. Shoulder Decompression Hangs

Shoulder decompression hangs are a great way for long paddlers to loosen up and combat the repetitive overhead motions that often cause shoulder tightness or even injuries. This stretch builds on earlier upper-body mobility exercises, setting you up for smoother, more dynamic movements in the water.

How to Perform the Movement

Find a sturdy pull-up bar or similar overhead structure.
Grip the bar with your hands shoulder-width apart.
Slightly lift your feet off the ground to engage your core.
Let your shoulders relax and move away from your ears.
Hold this position for 20–30 seconds.
Return to standing and repeat for 2–3 sets.

Target Muscles and Benefits

Muscle Group	Surfing Benefit
Rotator Cuff	Reduces paddling strain
Latissimus Dorsi	Boosts paddle power
Deltoids	Increases shoulder mobility
Trapezius	Eases upper back tension
Rhomboids	Promotes better posture

With your shoulders warmed up, these tips can help you get even more out of the stretch.

Pro Tips for Maximum Benefits

Focus on steady, deep breathing throughout the hang.
Perform 2–3 sets before heading out to surf.
Start with 15–20 second holds and work your way up to 30–60 seconds.
Aim to practice this stretch 3–5 times a week for the best results.

Modifications and Progressions

For Beginners:

Keep your feet lightly touching the ground for extra support.
Use a step or platform to help you get into and out of the hanging position.
Start with shorter holds of 10–15 seconds.

For Advanced Surfers:

Add gentle side-to-side movements while hanging.
Try single-arm hangs for an added challenge.
Incorporate slow, controlled rotations to deepen the stretch.

Common Mistakes to Avoid

Mistake	Tip
Locked elbows	Keep a slight bend in your arms.
Uncontrolled swinging	Engage your core to stay steady.
Shrugged shoulders	Actively relax your shoulders down.

Surf coaches at Find Surf Camp Bali often recommend shoulder decompression hangs as part of a warm-up routine. Many have noticed that consistent practice leads to improved flexibility and less post-surf soreness after just a few weeks.

Pair this stretch with other upper-body warm-ups to create a well-rounded pre-surf routine.

10. Pop-Up Practice Movements

Pop-up practice movements are dynamic stretches designed to mimic the quick, explosive transition from paddling to standing on your surfboard. These drills not only reinforce the shoulder and core strength built during earlier stretches but also prepare your entire body for the physical demands of surfing. This exercise serves as the perfect bridge between your warm-up routine and the energy-intensive movements required out on the waves.

How to Perform the Movement

Start face down with your hands positioned under your chest, as if setting up for a push-up.
Keep your elbows slightly bent and engage your core muscles.
Push through your palms to lift your chest and hips off the ground.
In a single, explosive motion, bring your knees toward your chest and plant your feet beneath you.
Land in a low, balanced surf stance with your knees bent and arms extended for balance.

Target Muscles and Surfing Benefits

Muscle Group	Surfing Benefit
Chest (Pectorals)	Powers the explosive push-up phase
Core	Stabilizes the body during the transition
Hip Flexors	Ensures quick and controlled foot placement
Shoulders	Provides upper body control
Quadriceps	Stabilizes the landing position

Training Recommendations

Aim for 2-3 sets of 8-12 repetitions before heading into the water. This range activates the key muscle groups needed for a smooth pop-up while avoiding pre-surf fatigue.

Common Form Mistakes and Fixes

Mistake	Correction
Moving too quickly	Focus on controlled, explosive transitions
Uneven foot placement	Land with feet shoulder-width apart
Rounded back	Keep a neutral spine throughout
Partial push-up effort	Push fully for complete extension

Modifications for All Skill Levels

For Beginners:

Break the movement into two phases: focus first on the push-up, then on foot placement.
Use a yoga mat for added comfort.
Prioritize proper form over speed, ensuring your feet land in the correct position.

For Advanced Surfers:

Increase the speed of the movement while maintaining proper technique.
Practice on an unstable surface, like a balance board, to challenge your stability.
Add directional changes to simulate real surfing scenarios.

Instructors at Find Surf Camp Bali highlight the importance of mastering the pop-up on land before transitioning to the water. Building muscle memory and perfecting your form can make all the difference when you’re out catching waves.

Pro Tips

Keep your gaze forward and practice both regular and switch stances to improve versatility.
Focus on generating explosive power while staying in control of your movements.
Maintain a steady breathing rhythm - exhale during the push-up phase for better energy management.

Adding These Stretches to Surf Camp Training

Incorporating these stretches into your surf camp training can sharpen your performance and lower the risk of injuries, making every session in the water more enjoyable.

Creating a Pre-Surf Routine

Start your morning surf session with a solid 15–20 minute warm-up featuring all ten dynamic stretches. Pay extra attention to areas where you feel tightness. If you're heading out early when it's cooler, spend additional time on arm circles and shoulder rolls to get your upper body ready for action.

Adjusting for Specific Surf Spots

Adapt your routine to the demands of each surf location. For advanced spots like Uluwatu, focus on shoulder decompression hangs and torso twists to handle the powerful waves. At beginner-friendly beaches like Canggu and Kuta, emphasize pop-up practice and leg swings to build confidence and control.

A Well-Balanced Training Schedule

Time of Day	Activity	Focus Areas
Early Morning	Dynamic Stretches	Full-body activation
Mid-Morning	Surf Session	Wave-riding practice
Afternoon	Recovery Stretches	Muscle maintenance
Evening	Mobility Work	Improving flexibility

This schedule ensures you’re ready to perform, recover, and improve throughout the day.

Making the Most of Surf Camp Programs

Many Bali surf camps combine surfing with mobility and flexibility training. For example, Find Surf Camp Bali lists camps that offer extras like yoga classes alongside dynamic stretching routines. These programs provide a well-rounded approach to training, helping you improve both on and off the board.

Tips for an Effective Training Environment

Choose flat, firm sand for moves like the inchworm walk.
Bring a yoga mat for ground-based stretches.
Schedule more intense stretches during cooler parts of the day for comfort and better results.

Gradual Integration for Long-Term Success

Once your daily routine feels natural, gradually increase the intensity of your sessions. Start with simple movements, focusing on proper form, and then introduce more advanced variations as your body adjusts. This step-by-step approach helps you avoid overexertion while building a sustainable practice you can maintain after leaving camp.

Recovery Between Sessions

Use these dynamic stretches as part of your active recovery between surf sessions. They help keep your muscles loose and prevent stiffness after a day in the water. Many surf camps even offer dedicated recovery spaces, making it easy to stay consistent with your routine.

Conclusion

Adding these ten stretches to your pre-surf routine can do wonders for your flexibility, range of motion, and blood flow - all key factors for catching waves and nailing those quick pop-ups. Practicing them regularly helps build the mobility and strength you need for longer, more enjoyable surf sessions.

To take your surf fitness to the next level, consider training in a structured setting. Many surf camps combine dynamic stretching with activities like yoga, offering a well-rounded approach to improving your skills and endurance. If you're thinking about joining a surf camp, check out Find Surf Camp Bali for a handpicked selection of camps in Bali, catering to surfers of all levels.

Kick off your surf day with a 15–20 minute dynamic warm-up, and experience the difference it makes out on the water.

FAQs

Why are dynamic stretches better for surfers than static stretches?

Dynamic stretches are especially helpful for surfers because they closely resemble the motions you’ll use out on the water. These active, controlled movements not only warm up your muscles and joints but also get your blood flowing, improve flexibility, and increase mobility - all crucial for surfing.

For surfers, this translates to being better prepared for quick paddling, popping up on your board, and staying balanced during tricky maneuvers. Plus, dynamic stretches help lower the risk of injury by activating the muscles you’ll depend on while riding the waves, so you can hit the surf feeling ready and confident.

What are some mistakes surfers should avoid when doing these dynamic stretches?

When doing dynamic stretches, keeping a few key points in mind can help you stay safe and get the most out of your workout:

Skipping a warm-up: Diving straight into stretches without warming up is a bad idea. It can leave your muscles more prone to injury. A few minutes of light cardio, like jogging in place or jumping jacks, can get your body ready.
Poor technique: Sloppy form doesn’t just reduce the stretch’s benefits - it can also strain your muscles or joints. Stick to smooth, controlled movements and pay attention to your posture.
Pushing too hard: Stretching should never hurt. If you’re feeling pain, you’re going too far. Aim for a stretch that feels like tension, not discomfort.

Keeping these tips in mind ensures that your dynamic stretches are both safe and effective, setting you up for a great workout or activity ahead.

How can I adjust these stretches if I have limited mobility or am recovering from an injury?

If you're dealing with limited mobility or recovering from an injury, it's important to adjust these stretches to fit your abilities. Begin by reducing the range of motion for each stretch, and avoid any movements that cause pain or discomfort. Take your time, focus on slow and controlled motions, and make proper form your top priority rather than intensity.

Using props like a chair, yoga blocks, or resistance bands can offer extra support and stability as you stretch. If you're unsure how to modify a particular stretch, reaching out to a physical therapist or fitness professional can help ensure you're stretching in a way that's both safe and effective.