5 Exercises a Northern Beaches Physio Recommends for Surfers

If you’ve spent any time living here, you know the drill — wake up early, check the swell, grab the board, and get in before the wind swings. For a lot of people on the Northern Beaches, this is just a part of the day.

Surfing’s brilliant for the soul. But for the body? It can be rough. Hours of paddling, quick jumps to your feet, twisting through turns — it all adds up. Sooner or later, you feel it in the shoulders, back, knees, or neck.

At Back to Health Physiotherapy, we see this every week. Our team of Newport physiotherapists knows the sport, we know the local breaks, and we know the kind of strain surfers put on their bodies. This is why a Northern Beaches physio often sends surfers home with a short list of “do-anywhere” exercises that keep you in the water longer.

The Northern Beaches Surfing Lifestyle

From Newport down to Dee Why, there’s always a wave worth chasing. Some days it’s a mellow longboard session, other days you’re paddling hard and duck-diving for your life. Either way, it’s an active, salt-soaked lifestyle.

When you’re surfing most days, the body cops a fair bit. Paddling can tighten up your shoulders and neck. Long sessions in that arched position? Your lower back feels it. Pop-ups and sharp turns? The knees and ankles get a workout too — sometimes a painful one. Some of the common surfing injuries are - 

Shoulder impingement – that pinch at the front of the shoulder after too much paddling.
Lower back strain – from holding that arched position or twisting through a big turn.
Knee ligament stress – happens in awkward landings or quick pivots.
Ankle sprains – one bad landing after a close-out and you’re limping.

Neck stiffness – all that looking over your shoulder for the next set takes a toll.
Most of these start small — a bit of tightness here, a tweak there — and get worse if you keep pushing without sorting them out. Exercises help. They don’t just treat injuries. They work on stopping them before they happen. A bit of smart training on land can save weeks out of the water.

5 Surf-Injury Prevention Exercises

These aren’t gym-only moves. You can do them in the lounge, the backyard, or right there on the sand before you paddle out. These exercises, suggested by professional Newport physiotherapists, prepare your body for the harsh workout that comes after and make sure that your joints and muscles are prepared for it. 

Some of the top exercises that Northern Beaches physios recommend for Surfers are - 

1. Shoulder Rotator Cuff Activation

Why: Helps keep your paddling shoulders strong and free of that sharp pinch.

How to perform:

Hook a light resistance band to something solid.
Stand sideways to it, elbow bent at 90°.
Pull your hand outwards, keeping your elbow tucked.
Return slowly.

Do: 2 sets of 15 each side before you surf.

2. Thoracic Spine Mobility Drill

Why: Frees up your upper back. Paddling and turning feel easier.

How to Perform:

Sit or kneel tall, hands behind your head.
Rotate gently left, then right.
Or, lie on a foam roller under your upper back and twist slowly side to side.

Do: 2–3 sets of 8–10 turns each way.

3. Single-Leg Balance with Knee Drive

Why: Trains knee and ankle stability so your pop-up feels solid.
How:
Stand on one leg, slight bend in the knee.
Lift the other knee towards your chest, then lower.
Keep your stance leg steady.
Do: 3 sets of 10 each side.

4. Core Activation – Dead Bug or Bird-Dog

Why: Protects your lower back and helps with control when you pop up.

Dead Bug:

Lie on your back. Bend your knees at 90°.
Lower one leg as the opposite arm reaches overhead.
Keep your back flat to the ground.

Bird-Dog:

On your hands and knees.
Extend opposite arm and leg, hold, then swap.

Do: 3 sets of 8–12 each side.

5. Hip Flexor Stretch with Rotation

Why: Loosens up hips for smoother paddling and less back tension.

How:

Kneel with one leg forward, one back.
Tuck your pelvis under a little.
Rotate towards your front leg.
Hold 20–30 seconds.

Do: 2 each side.

Ready to Surf Pain-Free? Your Next Steps with Northern Beaches Physio

No two surfers are the same. But these exercises help everyone stay safe and injury-free. Professional Northern Beaches physios have been recommending these simple exercises to their clients for a long time to keep them pain-free.

However, A weekend longboarder doesn’t need the same plan as a competitive shortboarder. This is why the Newport physiotherapist team at Back to Health always starts with an assessment. They watch how you move, ask about your surf spots, and work out where you’re most at risk.

If you’ve got a twinge that keeps coming back, don’t wait for it to turn into something bigger. Getting it checked early usually means you’ll be back in the water in days, not weeks. Give Back to Health Physiotherapy a call, and live painlessly in the Northern Beaches physio way.