5 Exercises That Undo a Week of Sitting (for Surfers)

5 mobility exercises to undo the damage your desk does to your surfing. Tight hips, stiff upper back, locked shoulders, and restricted ankles — all caused by sitting 40+ hours a week. These exercises target the exact areas that cause lower back pain, neck stiffness, shoulder impingement, and a slow pop-up. No equipment needed. Under 10 minutes. Can be done at home before or after work. Most surfers don't realise the stiffness and pain they feel in the water didn't start in the water. It started at their desk, five days before they paddled out. In this video, we break down why desk posture creates the restrictions that limit your surfing, and walk through 5 mobility exercises that address each one. Exercises covered in this video: Half Kneeling Hip Flexor Stretch — opens up the hips for a faster pop-up, deeper stance, and better turns Thoracic Extension (Foam Roller) — reverses the rounded upper back from screen time and takes load off the lower back and neck during paddling Thoracic Rotation (Open Book / Thread the Needle) — restores mid-back rotation for turns, snaps, and efficient paddling Ankle Dorsiflexion (Wall Slides) — lets you stay low, absorb movement, and land your pop-up in a stable position Pinky to Thumb — wakes up the scapular stabilisers that protect your shoulder during paddling Want a structured program that builds mobility, strength, and conditioning into your weekly training? Join the OneSurf Core Membership. 9 surf-specific programs across beginner, intermediate and advanced levels. On-demand training videos with bodyweight, kettlebell and full gym options. Programming you can take anywhere. Start training: https://onesurf.com/pages/app Follow OneSurf: Instagram:   / onesurf_   TikTok:   / onesurf_