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Most surfers skip the warm-up. They pull into the parking lot, see clean waves, and sprint to the water before conditions change. We get it. But a quick 10-minute routine before paddling out makes a measurable difference in how you surf — and in how your shoulders and lower back feel by the end of the session. Here’s the routine we use.

Why It Matters

Surfing demands explosive power (the pop-up), sustained endurance (paddling), and rotational flexibility (turns). Cold, unstretched muscles perform below their ceiling and are more prone to strain. Ten minutes now is worth an extra 30 minutes of quality surfing.

The Routine (10 Minutes)

1. Neck Rolls — 1 minute

Slow, controlled circles in both directions. Surf requires constant head rotation to read waves. 30 seconds each direction.

2. Shoulder Circles and Cross-Body Stretch — 2 minutes

Large arm circles forward and backward (30 seconds each), followed by a cross-body shoulder stretch held for 30 seconds per side. Your rotator cuffs handle thousands of paddle strokes per session — treat them well.

3. Thoracic Spine Rotation — 1.5 minutes

Sit cross-legged, place one hand behind your head, and rotate your upper body as far as comfortable. Hold 2 seconds at end range. 10 reps per side. This is the mobility that drives your turns.

4. Hip Flexor Lunge Stretch — 2 minutes

From a standing lunge, drop your back knee to the sand and push your hips forward until you feel a stretch in the front of the hip. Hold 60 seconds per side. Tight hip flexors are the main cause of a flat, inefficient pop-up.

5. Cat-Cow on the Board — 1 minute

Get into prone paddling position on your board (or the sand). Alternate between arching your back and pressing your chest up (cow) and rounding your spine (cat). 10 slow reps. This primes the movement pattern you’ll use paddling and popping up.

6. Pop-Up Simulation — 1 minute

Practice 5–8 slow pop-ups on the sand. Hands by your chest, press up, bring your back foot forward, land in your stance. This primes your neuromuscular system before you’re in moving water trying to read a wave.

7. Squat Hold — 1.5 minutes

Hold a deep squat for 90 seconds. This opens the hips and ankles and mimics the low stance you’ll hold on the wave.

Gear That Helps

• Foam roller: 5 minutes of thoracic spine rolling before this routine makes a noticeable difference. The TriggerPoint GRID is the one we use.
• Travel yoga mat: For stretching in the parking lot rather than on sand. Manduka makes a good foldable option.
• Surf Strength Coach app: For a full, structured surf fitness program beyond warm-ups. Built specifically for surfing and worth the subscription.

Stretch again after your session — even 5 minutes of gentle shoulder and hip work while you’re still warm speeds recovery significantly. Your 6am alarm tomorrow will thank you.

#surfwellness #surffitness #presurfstretch #socalsurf