Contact us:  [email protected]  (714) 256-5074

Injury Prevention & Dynamic Stretching for Surfers

Injury Prevention & Dynamic Stretching for Surfers

If you are like me, either you are hitting the surf after rolling out of bed first thing in the AM or rushing down right after sitting at your desk all day to take advantage of whatever sunlight is left. Whichever situation, your body is not warmed up or prepared for the activity. Combat this with a quick and effective dynamic warm up! But, NO, getting into your wetsuit does not count!

First, surfing requires significant range of motion from several major joints, not just the shoulders. The paddling, pop up, turns, and graceful wipe outs require a lot of mobility from the shoulders, thoracic spine, hips, and ankles.  Along with mobility, it also requires a great deal of balance, agility, and reaction time. Limitations in any of these areas places the body at a higher risk for neck, shoulder, low back, and or knee pain.

Dynamic Stretching

Dynamic stretching is a great way to increase body temperature, activate the nervous system, and increase range of motion. Here are a few examples to try before your next session!

For detailed instruction on each of these exercises, watch the videos below!

Inch Worms

Side Lunge with Glute Stretch

Lunge with Reach


World's Greatest Stretch

Try these dynamic stretches next time you hit the water, and not only will you be less prone to injury, you may experience improved reaction time and find yourself catching more waves!

Free Assessment with a Physical Therapist!

If you have pain while surfing, consult with a physical therapist today!


Want more free pain-relief & health tips?

Sign up for LIFE+ TODAY to have these practical tips sent straight to your inbox!

The following two tabs change content below.
Christina Sando, PT, DPT
When she’s not working, Christina enjoys surfing, running, hiking, and spending time with her family and friends.
Christina Sando, PT, DPT

Latest posts by Christina Sando, PT, DPT (see all)