Before entering the sea, your body needs to wake up. A good warm-up and stretching routine improves your performance, prevents injuries, and makes your session more enjoyable 🤙
Here's a simple routine you can do in 5-10 minutes before surfing.
🔥 1. Neck and shoulder mobility
Surfing involves a lot of paddling and rotation.
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Soft neck circles (10 per side)
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Shoulder rotations forward and backward
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Cross your arms in front to release the upper back
👉 Helps prevent neck and shoulder strain while rowing.
🏊2. Arm and back activation
Simulate the rowing motion:
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Long arms making wide circles
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“Rowing in the air”
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Triceps and back stretch
👉 Prepare the muscles you use most when rowing.
🧘♀️ 3. Back and core stretch
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cat-cow
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Smooth torso twists while standing
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Lateral inclines
👉 Improve your balance and mobility on the board.
🦵 4. Legs and hips (key to the take-off)
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Gentle squats
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Quadriceps and hamstring stretch
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Hip opening (lunges)
👉 It helps you stand up faster and with better stability.
🦶 5. Ankles and feet
They are often forgotten… and they are super important.
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Ankle circles
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Calf stretch
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Flexion and extension of the feet
👉 Better board control and less risk of sprains.
⏱ Quick routine
✔ 5–10 minutes
✔ Mobility + activation
✔ No strong rebounds
✔ Take a deep breath
✨ Final tip: Warming up on land is just as important as surfing. You'll enter the water feeling looser, stronger, and with a lower risk of injury.
