As an experienced surfer, I have not only had many surfing injuries myself, but many of my friends have also had injuries.
Almost every time, the surfing injury could have been prevented by stretching correctly and being more flexible.
So, let’s get you my most recommended surfing exercises and stretches for you to get started with today.
Burpees – Pop Up For Older Surfers
The last thing I want to happen to you is for you to get injured or even drown out there in the waves. That’s why I want you to start on land, where it’s safe.
The strength and flexibility required to do burpees are only a fraction that is required to do a proper surfing session out in the ocean. Having said that, burpees use most of the same muscle groups that a surfer would just to pop up on a surfboard.
The great thing about burpees is if you cannot handle doing 100 burpees per day, you cannot handle surfing. Let’s just say you injure yourself doing burpees, you are safe on land and won’t drown.
Once you have mastered the burpees for at least a few months, then I’d say you have built up the right muscle groups that will be needed out there in the surf.
Groin Stretches – Surfing Stretches For Older Surfers
The most common issue that surfers have is the lower back, so here’s a bunch of stretches that I and all of my experienced surfer friends do before every surfing session.
Below is the basic groin stretch I’d like you to start acclimatizing yourself to. You don’t need someone to hold your knees down like the photo when you first get started with this stretch.
You can sit up straight with your legs folded, then gently use your hands to push down on your knees. This should give you a nice stretch in the groin, which will definitely help with flexibility with surfing.
Lower Back Exercises For Surfers – Surfer Exercises
Lower back problems are caused by us surfers paddling with an arch in our back. Have you noticed that the fitter, more experienced surfers paddle with a bow in their back?
When you see a newbie surfer laying on their surfboard (mostly a large malibu), you’ll notice how close their head is to the surfboard. And you’ll wonder, how can they see anything from down there?
Well, experienced surfers all hold their heads up high, we stabilize the surfboard with our chest while paddling, all the while keeping our chins so high off the surfboard, for the purpose of seeing everything.
Having a strong situational awareness in surfing is a must, we don’t want to miss anything, especially a big set of waves that’s coming.
This is why the stretch below is one of my essential stretches for all surfers.
Just like in the photo above, I like to do this yoga stretch, then go into whats called the ”downward dog”. I’ve used a photo of the cat below.
Lower Back Stretches For Older Surfers
After doing the above stretch, you should move into this straight after. Then repeat both stretches several times until your back in stretched out properly.
Benefits Of Lunges – How Do I Get Back In Shape For Surfing?
Surfers need a strong core to deal with all of the popping-up to stand and all of the tumbling that occurs when we fall off our boards. Lunges are not as essential as the other surfer exercises in this list, but they are definitely a good extra one to throw in.
The main benefits of doing lunges before surfing is:
- Builds core strength
- Improves balance by building core strength
- Strengthens lower back
Paddling Exercises For Older Surfers
Paddling a surfboard mostly works out the tricept muscles. So, it’s a good idea to stretch them, just like the photo below shows.
