Ultimate Stretches For Stand-Up Paddleboarding

Table of Contents

Stand-up paddleboarding (SUP) has grown incredibly popular over the last few years. This fantastic activity brings together a moment of tranquility and an intense physical workout. And whether you are a seasoned pro or a newbie just starting, it’s important to ensure that your body is flexible and limber enough to move through water smoothly. That’s why stretching should not be left out of your pre and post-paddleboarding routine. This article will cover the best stretches for stand-up paddleboarding to help you prepare your body for this exhilarating experience!


Why is stretching essential for stand-up paddleboarding?

Stretching is essential for multiple reasons when it comes to stand-up paddleboarding. It helps to prevent injuries by loosening up tight muscles and increasing flexibility. It helps to alleviate pain from stress on joints and muscles. Stretching before a SUP session may also enhance performance by preparing your body for physical challenges and increasing blood circulation, which helps to reduce soreness and fatigue.


What are the best stretches to do before stand-up paddleboarding?

Before heading out to the water, remember to incorporate these key stretches into your routine:

a. Shoulder and Arm Stretch

– Start by standing upright, then straightening your arms beside you.
– Slowly raise your arms and reach them above your head.
– Then, gently touch your shoulder blades.
– Hold this position for 15-30 seconds before releasing.

b. Lunge with a Hamstring Stretch

– Start by taking a long stride forward, dropping your back leg back into a lunge position.
– Place your hands on your front knee.
– Hold your position then extend your front leg, reaching your toes with your hand.
– Hold this position for 15-30 seconds before repeating on the other side.

c. Hip Flexor Stretch

– Start by kneeling on the ground.
– Take a large step forward
– Make sure your front knee is bent at a 90-degree angle with your back leg extended behind you
– Push your hips forward and feel the stretch along your hip
– Hold this position for 15-30 seconds before repeating on the other side.


How to properly stretch your back before stand-up paddleboarding?

When it comes to paddling, your back muscles are essential to maintain good posture. That’s why getting your back loosened up before you head out to the water is crucial. Here are two great stretches that will help relieve tension and improve posture:

a. Twisted Roots Pose

– Start in a seated position
– Lift and twist as you exhale, placing your right hand on your left outer thigh and your left hand behind you
– Twist gently and look over your left shoulder
– Take a few deep breaths then repeat on the other side

b. Child’s Pose

– Start by getting on your hands and knees
– Lower your hips backward, resting your heals on the floor and stretching your arms out in front of you
– Gently lower your forehead to the floor
– Hold this pose for 15-30 seconds.


What stretches are essential after stand-up paddleboarding?

Stretching after a SUP session is just as important as stretching before. It provides relief to sore muscles and joints while restoring your body to its normal resting state. Make sure to incorporate these stretches into your post-paddleboarding routine:

a. Downward Dog

– Start on your hand and knees
– Tuck your toes then lift your hips
– Stretch your arms and legs out
– Hold this pose for 15-30 seconds

b. Spinal Twist

– Lie down on your back, bringing your knees up to your chest
– Extend your arms out to the side and lower your knees to one side
– Look in the opposite direction of your twisted knees
– Hold this pose for 15-30 seconds then repeat on the other side.

c. Bridge

– Lie down on your back with your knees bent and feet flat on the ground
– Lift your hips upward, creating a line from your shoulder to your knees
– Squeeze your glutes and hold your position for 15-30 seconds.


What are some tips for stretching before and after stand-up paddleboarding?

When it comes to stretching, you want to make sure that you’re doing it right, so here are some tips:

a. Don’t overdo it

While it’s important to stretch before and after paddleboarding, don’t overdo it. Stretch until you feel resistance, not until you feel pain.

b. Stretch regularly

The best way to make stretching effective is to make it a consistent habit. Stretch before and after every paddleboarding session.

c. Listen to your body

If you ever feel pain or discomfort while stretching, stop immediately. Listen to your body and adjust accordingly.



Stand-up paddleboarding is an incredible activity that can push you both mentally and physically. However, proper stretching is essential to keep your body in top condition. By incorporating these stretches into your pre and post-paddleboarding routine, you’ll increase flexibility, prevent injuries and alleviate pain. Remember, always listen to your body, take your time, and stretch regularly!

Josh Mitchell

Josh Mitchell

"I live and breath boardriding"

Recent Posts

How To Make A Wakeboard Rails
How To Make Wakeboard Rails

Wakeboarding has emerged as one of the most exhilarating water sports, combining elements of surfing, snowboarding, and skateboarding into a thrilling experience. As wakeboarders push

Read More »
How To Do A Scarecrow Wakeboard
Safety In Wakeboarding

Wakeboarding is an exhilarating watersport that combines elements of water skiing, snowboarding, and surfing. As with any adventure sport, safety should be a top priority

Read More »