Stretch & Mobility for Women 50+ Who Want to Chase Waves

The secret to staying ocean-ready after 50? It’s not just strength — it’s mobility, flexibility, and flow. Whether you're paddling into waves or just want to feel more fluid and balanced in your daily life, these stretches are designed with your body — and your ocean dreams — in mind.

Why mobility matters more than ever after 50

Muscle stiffness, joint tightness, and slower recovery can hold you back — unless you proactively stretch and care for your fascia.

Surf-friendly stretches to increase fluidity and reduce injury

• Cat-Cow and Downward Dog: For spine and shoulders

• Low Lunge and Hip Opener: Prepares hips for paddling position

• Seated Twist: Improves rotational balance for pop-ups

• Hamstring Stretch (on a step): Prevents lower back strain

• Neck rolls and shoulder circles: Loosens upper body tension

Add mobility to your daily routine

Try 5-10 minutes of movement first thing in the morning or after a walk — your joints will thank you.

You don’t have to bend like a pretzel to surf — just move with intention and love for your body. Prefer a video? Check out the Pink Divas Surf Club YouTube channel for our video series on The Best 10 Yoga Poses for Women Surfers