Surfing looks effortless when you’re watching from the beach, but anyone who’s spent time in the water knows it can be one of the most physically demanding sports around. Between paddling, popping up, manoeuvring the board and staying balanced in constantly changing conditions, surfing challenges almost every muscle in your body.
As an Accredited Exercise Physiologist and someone who has enjoyed surfing for most of my life, I’ve experienced first-hand how physically demanding a good surf session can be, and how much Sports Physiotherapy support can help keep surfers in the water.
One of the biggest mistakes I see is surfers neglecting the physical preparation needed to comfortably spend an hour or more in the water during demanding conditions. Strength, endurance, mobility and stability all play an important role in surfing well and, more importantly, staying injury-free.
Why Surfers Should Train Away From the Water
Surfing itself is excellent exercise, but it doesn’t always provide enough stimulus to improve the qualities that limit performance. healthdirect Australia recommends adults do dedicated strength training at least twice a week, on top of whatever sport or activity they already do, which is exactly the gap a structured program fills for surfers.
A typical surf session requires:
- Continuous paddling endurance
- Explosive upper body strength for repeated pop-ups
- Strong core muscles to transfer force between the upper and lower body
- Excellent balance and single-leg control
- Hip and thoracic mobility for efficient movement
- Neck and shoulder endurance while scanning the ocean and paddling
Without preparing these physical qualities, fatigue often sets in earlier, technique begins to deteriorate and the likelihood of injury increases.
Common Injuries and Problem Areas in Surfers
The most common complaints I see and experience among recreational surfers include:
- Low back pain
- Neck stiffness
- Shoulder pain
- Reduced hip mobility
Many of these problems develop gradually rather than from one major injury. Spending long periods lying in lumbar extension while paddling, repetitive shoulder movements and limited recovery between surf sessions can all contribute. healthdirect Australia notes that around 70 to 90% of people will experience low back pain at some point in their life, and that staying active and exercising is one of the most effective ways to both manage and prevent it, which is very relevant given how much time surfers spend in spinal extension while paddling.
Fortunately, an appropriately designed exercise program can help improve resilience and reduce these issues. If neck stiffness in particular is holding your surfing back, our earlier blog on 5 stretches to relieve neck stiffness fast is a useful companion to this one.
The 10 Best Exercises for Surfers
1. Bird Dog
Why it helps: The Bird Dog develops core stability while teaching the body to resist unwanted trunk movement. This improves spinal control during paddling and when transferring from lying to standing.
How to perform:
- Begin on hands and knees.
- Extend one arm and the opposite leg.
- Keep your hips level and avoid arching your back.
- Hold for 2-3 seconds before returning.
Prescription: 2-3 sets of 8-10 repetitions per side.
2. Mountain Climbers
Why it helps: Mountain climbers improve core endurance while elevating your heart rate, making them an excellent conditioning exercise that mimics the repeated effort required throughout a surf session.
Prescription: 3 sets of 30-45 seconds.
3. Cat-Cow
Why it helps: Paddling places the spine into prolonged extension, cat-Cow encourages movement through the entire spine, helping reduce stiffness and improve spinal mobility.
Prescription: 10-15 slow repetitions before or after surfing.
4. Shoulder 90/90 External Rotation
Why it helps: Healthy rotator cuff muscles are essential for the thousands of shoulder movements performed while paddling. healthdirect Australia identifies rotator cuff issues as one of the most common causes of shoulder pain, and this exercise strengthens the shoulder in a functional overhead position. If shoulder pain is already a problem for you, our Shoulder Physiotherapy team can assess it directly.
Prescription: 2-3 sets of 10-15 repetitions each arm.
5. Explosive Push-Ups (Clap Push-Ups)
Why it helps: The pop-up is one of the most explosive movements in surfing. Developing upper-body power can improve how quickly and efficiently you transition onto the board.
If clap push-ups are too difficult, begin with standard explosive push-ups where your hands briefly leave the ground.
Prescription: 3 sets of 5-8 repetitions.
6. Countermovement Jumps (CMJ)
Why it helps: Countermovement jumps develop explosive lower-body power, helping generate force rapidly during the pop-up while also improving athleticism.
Prescription: 3 sets of 5-8 jumps with full recovery between sets.
7. Pallof Press with Rotation (Pallof Twist)
Why it helps: Surfing requires excellent rotational control. The Pallof Twist strengthens the core’s ability to resist and control rotation, improving balance and stability on the board.
Prescription: 3 sets of 8-12 repetitions each side.
8. Crucifix Stretch
Why it helps: This stretch opens the chest and improves thoracic mobility, helping counteract the repetitive forward shoulder posture associated with paddling.
Hold each side for 30-60 seconds.
9. Resisted Neck Strengthening
Why it helps: Surfers spend long periods lifting their head while paddling and constantly scanning for waves. Strengthening the neck may help improve endurance and reduce stiffness. Our blog on the 7 best exercises for neck and shoulder pain relief covers this in more depth if neck fatigue is a recurring issue for you.
Train:
- Flexion
- Extension
- Left lateral flexion
- Right lateral flexion
Prescription: 2-3 sets of 10-15 repetitions in each direction using light resistance.
10. Single-Leg Romanian Deadlift (RDL)
Why it helps: Every turn on a surfboard relies heavily on single-leg balance, hip stability and posterior chain strength. Single-leg RDLs challenge all three simultaneously while improving lower limb control.
Prescription: 3 sets of 8-10 repetitions each leg.
Bonus Exercise: Walking Lunges
Walking lunges build lower-body strength, hip mobility and balance while training each leg independently. They’re an excellent addition for surfers looking to improve board control and overall athleticism.
Perform 2-3 sets of 10-12 repetitions per leg.
A Simple Weekly Training Plan for Surfers
If you’re surfing recreationally, a balanced weekly routine might look like this:
| Day | Training |
|---|---|
| Monday | Full body strength |
| Tuesday | Cardio (30-45 minutes) + mobility |
| Wednesday | Full body strength |
| Thursday | Mobility or surf |
| Friday | Full body strength |
| Saturday | Surf or cardio |
| Sunday | Recovery and mobility |
Aim to include mobility work on most days, even if it’s only 10-15 minutes. If you’d like this plan tailored to your own surfing schedule and injury history, our Sports Specific Rehabilitation and Strength and Conditioning program is built for exactly this.
Don’t Just Practise the Pop-Up
One of the biggest misconceptions in surfing is that repeatedly practising the pop-up at home is enough preparation.
While technique is certainly important, surfing demands much more than simply getting to your feet. A quality surf session may involve over an hour of paddling, repeated bursts of explosive effort, prolonged spinal extension, rotational movements and constant balance adjustments.
If your body isn’t conditioned for these demands, fatigue often becomes the limiting factor before your surfing skills do.
Developing strength, endurance, mobility and stability allows you to paddle longer, move more efficiently, recover faster between waves and reduce your risk of injury.
Final Thoughts
Surfing is one of the most enjoyable ways to stay active, but it places significant demands on the body. Whether you’re chasing your first green wave or spending every weekend at your favourite point break, improving your physical preparation away from the water can have a noticeable impact on both your performance and longevity in the sport.
As an Accredited Exercise Physiologist and lifelong surfer, my advice is simple: don’t just train to stand up on the board. Train your body to handle everything that happens before and after the pop-up. A well-rounded program that combines strength, mobility, balance and cardiovascular fitness will help you spend more time catching waves and less time dealing with pain or injury. If you’d like a program built around your own surfing goals, you can book online with our Exercise Physiology team on the Central Coast.
