Stand up paddle boarding is one of the most rewarding full-body activities you can do on the water—but it also asks a lot from your muscles, joints, and connective tissues. Every paddle stroke recruits your shoulders, core, back, legs, hips, and even the smaller stabilizing muscles in your wrists and forearms. Over time, repetitive motion, poor mobility, or tight muscles can hold you back from paddling comfortably and efficiently.

That’s where a well-designed stretching routine comes in.

Whether you’re warming up before a long session, winding down after a day on the water, or simply trying to stay flexible between paddle days, the right stretches can dramatically improve your paddling experience. Increased mobility means smoother strokes, better balance, fewer aches, and more endurance—letting you paddle farther, explore longer, and enjoy every minute on your SUP.

In this guide, we break down the most effective stretches for stand up paddle boarding. From your shoulders to your hamstrings to your wrists, each stretch was chosen specifically for the demands paddlers face. These moves require minimal space, no special equipment beyond your paddle, and can be done at home, on shore, or even on your board.

Let’s get your body primed for stronger strokes, better balance, and pain-free adventures on the water.

Your shoulders power every paddle stroke, so mobility here is critical. Using your paddle like a stretching dowel, this movement opens the shoulders, rhomboids, trapezius, and pectorals.

How to do it:

1. Stand with feet hip-width apart.

2. Hold your paddle slightly wider than shoulder width.

3. Keeping arms straight (not locked), sweep the paddle from in front of your torso up overhead.

4. Continue moving it back behind you as far as comfortable, then return to the front.

5. Gradually narrow your grip as your mobility improves.

Reps: 5–10 slow passes.

Why it matters for SUP:

Greater overhead mobility helps improve reach during the catch phase of your paddle stroke, reduces shoulder pinch, and prevents fatigue in the upper back.

This stretch targets the latissimus dorsi and serratus anterior, two major muscles that power your pull phase.

How to do it:

1. Keep the same paddle grip you used for the overhead stretch.

2. Raise your arms overhead.

3. Lean to one side without rotating your torso or arching your lower back.

4. Return to center and repeat on the opposite side.

Reps: 5–10 per side.

Why it matters for SUP:

Flexible lats and serratus muscles allow you to rotate better, reach farther, and generate more efficient power.

Long sessions can tighten the lower back. This twist gently decompresses the lumbar spine, while also stretching the rhomboids and trapezius.

How to do it:

1. Lie on your back, arms in a “T.”

2. Lift your knees to 90 degrees.

3. Slowly lower them to one side while keeping both shoulders on the ground.

4. Switch sides.

Hold: 20–30 seconds per side.

Why it matters for SUP:

This helps counteract the repetitive rotation that happens during paddling and prevents stiffness during longer sessions.

Tight hamstrings can cause lower back discomfort and affect balance on your board.

How to do it:

1. Place one heel on a chair or table.

2. Hinge forward at the hips (not the spine).

3. Flex your toes toward you for added calf lengthening.

4. Switch legs.

Hold: 20–30 seconds per side.

Why it matters for SUP:

Lengthened hamstrings and calves allow your hips and spine to stay neutral, improving stability and endurance.

A tight grip on your paddle can strain the wrists and forearms.

How to do it:

1. Extend one arm with your palm facing down.

2. With your other hand, gently press your fingers downward to stretch the wrist and forearm.

3. Switch arms.

Hold: 15–25 seconds.

Why it matters for SUP:

This prevents repetitive strain injuries and keeps your grip comfortable on longer paddles.

Your biceps work hard during paddling and often become overly tight.

How to do it:

1. Sit with your hands behind you, fingers pointing away.

2. Slide your hips toward your feet until you feel a stretch in the biceps and chest.

Hold: 20–30 seconds.

Why it matters for SUP:

Looser biceps reduce elbow strain and allow for smoother, quicker transitions during each stroke.

The IT band helps stabilize your knees and hips while balancing on your board.

How to do it:

1. Stand tall and cross one leg in front of the other.

2. Reach the same-side arm overhead.

3. Lean gently to the side.

4. Switch legs.

Hold: 15–25 seconds per side.

Why it matters for SUP:

This helps reduce knee tension, increases lateral stability, and improves your ability to edge and balance when paddling in chop.

• Shoulder Flossing (6 reps)

• Side Bends (6 per side)

• Wrist Extensions (10 gentle pulses each)

• Light hamstring hinge (10–15s per side)

• Supine Twist (30s per side)

• Hamstring Stretch (30s per side)

• Seated Biceps Stretch (20–30s)

• IT Band Cross-Legged Arch (20s per side)

These short routines help prevent overuse injuries and keep your sessions comfortable and powerful.

SUP is meant to be enjoyable—not uncomfortable. A few minutes of targeted stretching before and after your paddle can make all the difference in how your body performs and recovers. By caring for the major muscles involved in paddling—your shoulders, lats, back, core, wrists, and hamstrings—you’re not just improving flexibility; you’re investing in longevity, strength, and consistency on the water.

These stretches for stand up paddle boarding help you paddle with more power, reduce your risk of common overuse injuries, and maintain the balance and stability that make SUP so rewarding. Whether you’re exploring lakes, practicing SUP yoga, or cruising coastal waters, your body will thank you for the preparation.

Make stretching part of your paddle ritual, just like checking your gear or adjusting your leash. A well-tuned body leads to better sessions, better performance, and a better overall paddle boarding experience.

Feel free to paddle farther, paddle stronger, and—most importantly—paddle pain-free.