Mia Yoursurfwave
Whether you’re just grabbing your first board or prepping for your fifth session of the week, warming up before surfing is not optional—it’s essential. You wouldn’t jump into a car for a cross-country drive without checking the tires and fuel, right? Same goes for your body before paddling out.
If you’re a new surfer, these surf warm-up exercises are your secret weapon for better performance, fewer injuries, and more fun out on the water.
Why Warming Up Before Surfing Matters
The Risk of Jumping Straight In
Surfing might look effortless, but it’s a high-intensity, full-body sport. If you paddle out cold, you’re more likely to pull a muscle, cramp up, or find yourself struggling to stay balanced.
Benefits of a Proper Surf Warm-Up
Warming up boosts blood flow, preps your joints, and activates the exact muscles you’ll use while paddling, popping up, and carving waves. It’s also key to mental focus. When your body’s ready, your mind follows.
Want more beginner guidance? Visit Surf Basics and Beginner Tips for a deeper dive.
How Long Should You Warm Up Before Surfing?
A good warm-up only takes 5–10 minutes, but those minutes make a world of difference. You’ll move smoother, react quicker, and last longer in the water. Think of it as priming your engine before hitting the road.
Full-Body Surf Warm-Up Routine for Beginners
Let’s dive into 10 essential warm-up exercises perfect for beginner surfers. These movements target every muscle you’ll rely on while riding the waves.
1. Arm Circles to Loosen Shoulders
How to Do It
- Stand tall with arms extended.
- Make small circles forward for 15 seconds.
- Then switch to backward circles for another 15 seconds.
- Gradually make the circles larger.
Why It Works for Surfers
Your shoulders do a ton of work during paddling. Arm circles get them warm and increase your range of motion.
2. Neck Rolls for Better Head Mobility
- Drop your chin to your chest and slowly roll your neck clockwise for 10 seconds.
- Repeat counter-clockwise.
Bonus: It also relaxes tension, especially helpful when you’re trying to keep your head above choppy waves.
3. Torso Twists for Core Activation
- Stand with feet hip-width apart.
- Rotate your torso left and right with arms extended.
- Do 20 twists total.
This warms up your obliques and lower back, which are crucial when balancing on the board.
4. Jumping Jacks for Overall Warm-Up
- Start with 30 seconds of jumping jacks.
- Keep your core engaged and land soft on your feet.
Jumping jacks wake up your entire body fast, boosting your heart rate and prepping your legs and arms.
5. Standing Toe Touches for Hamstrings
- Reach your hands toward your toes.
- Hold for 10–15 seconds and return to standing.
- Repeat 5 times.
Flexible hamstrings reduce the chance of back strain during pop-ups or quick turns.
6. High Knees for Dynamic Movement
- Jog in place, bringing knees toward your chest.
- Go for 30 seconds.
High knees mimic the explosive movement of standing up on the board and help with balance.
7. Inchworm Walkouts for Core and Hamstrings
- Bend down and walk your hands forward into a plank.
- Walk your feet toward your hands and stand up.
- Repeat 5–6 times.
This hits your shoulders, abs, and hamstrings all in one smooth move.
Want more home-based workouts? Check out Surf Fitness and Indoor Exercise to stay in peak surf shape.
8. Leg Swings for Hip Mobility
- Hold onto something and swing one leg forward and backward.
- Do 10 swings each leg.
Hips are everything when popping up or carving turns. Keep them loose and mobile.
9. Shoulder Taps for Core and Stability
- Get into a plank position.
- Tap your left shoulder with your right hand and vice versa.
- Do 20 total taps.
This challenges your core and shoulder stability, great for mimicking real surf positions.
10. Pop-Up Drills to Practice Real Surf Moves
- Lie on the ground like you’re on a surfboard.
- In one motion, “pop up” to standing.
- Repeat 10 times.
This drill doesn’t just warm you up—it locks in muscle memory for the real deal.
Want more practice off the board? Browse Learn to Surf and Surfing Tips to build confidence fast.
Tips to Maximize Your Warm-Up
Start Slow and Build Intensity
Begin with gentle stretches, then shift to more dynamic moves like jumping jacks or pop-ups.
Focus on Muscle Groups Used in Surfing
Prioritize shoulders, core, and hips—they’re your main engines while paddling and riding.
Warm-Ups for Indoor Surf Training
Can’t Get to the Beach? No Problem.
When the ocean’s far away or it’s storming outside, these same exercises work perfectly for dry-land training. Complement them with Home Workouts and Mental Health tips to stay surf-ready year-round.
Final Thoughts: Warm-Up Like a Pro
Every surf session should begin with movement. These 10 surf warm-up exercises help beginners prepare mentally and physically so they can ride with more confidence and fewer injuries.
Your board might be your tool, but your body is your engine—and warming up is your fuel. Make it part of your surf ritual.
For more surf tips, destinations, and gear advice, head to Your Surf Wave and explore topics like:
FAQs
1. Do I really need to warm up before surfing?
Yes! It boosts performance, reduces injury risk, and gets your mind and body surf-ready.
2. Can I do these exercises at home?
Absolutely. They’re perfect for indoor training and surf prep anytime.
3. How long should my warm-up be?
About 5–10 minutes is ideal, just enough to raise your heart rate and activate key muscles.
4. Should I stretch before or after surfing?
Stretch lightly before (dynamic warm-up) and more deeply after (static stretching) for best results.
5. How often should beginners do pop-up drills?
Aim for 10–20 reps daily when learning to surf to build muscle memory.
6. Are these exercises okay for older adults learning to surf?
Yes, just adjust the intensity to match your comfort and fitness level.
7. What else can help me prepare for surfing?
Regular workouts, mental wellness, and reviewing Beginner Surfing guides will keep you ahead of the wave.