Getting up onto a board is very physically demanding, and if you don’t prepare your body before getting into the water, you can easily pull a muscle or end up with something even worse. Stretching not only serves as a great way to warm up before you have to battle your way through the paddle out on intense days, but it will also extend your longevity and fun on a surfboard. Since the legs play a major role in popping up and (obviously) standing on the board, they are arguably the most important part of the body to focus on before surfing. Here, I’ll break down three important leg stretches that surfers can do to help with flexibility, mobility, and overall athleticism.
#1 – Toe/Shin Touches
This stretch targets the hamstrings, a bit of the lower back, and a bit of the upper body as well. It also engages the core, which is essential for popping up on a surfboard. Some people might not be able to touch their toes, which is totally fine! Your legs do not have to be completely straight for this one, as is seen in the first photo. As long as it can be felt, it can be done slightly differently by every person. At the end, slowly bring yourself upright while dragging your hands up your legs to continue feeling the stretch and loosening up.
#2 – Forward Lunges
This one targets the quads, as well as several other muscles in the leg. It’s a great all around one to do! Kneel down slowly to activate core engagement as well, and it can either be performed on one leg at a time or in an alternating fashion. Hand placement doesn’t matter. It comes down to whatever feels most comfortable. Make sure to take your time with the form – you might find that it helps with improving balance as well!
#3 – Lateral (side to side) Lunges
Lateral lunges are another awesome stretch that hits several different parts of the leg – especially the hamstrings and the glutes. For this one, keep the leg farthest away from you as straight as you can and really try to touch the ground. Don’t be afraid to get a good bend going in the knee closest to you! Use the pictures for reference. It’s important to keep your back straight and your core engaged so that the stretch is most effective. I can definitely say that after doing this one, I feel significantly less tight and much more nimble.