These are the Fundamental positions required by fluid and progressive surfing. Think of a perfect Bottom Turn, envision a compressed Barrel Crouch, consider the perfect Paddling Posture of a grom. These are essential postures and positions, “Archetypes”, that good surfing requires from your body.
Stretches For Surfers 2.0
8 WeeksA Rapid-result Flexibility Program for Moving Better and Surfing Fluidly
Get More Flow In Your Surfing, Eliminate Pain, Prevent Injury, and Move Better in the Water.
INVEST IN YOUR SURFING
Start Right Now With Stoke & Peace of Mind with our 7-Day Full Refund Guarantee
>>> HERE'S WHAT YOU GET <<< with a Surf Athlete Pro Subscription
10%
OFF
1 MONTH
Surf Athlete PRO
US$37
65%
OFF
12 MONTHS
Surf Athlete PRO
US$184
34%
OFF
simple
One Program
US$97
Secure payment
Discount Ends Soon
days
hours
minutes
seconds
fitness
Surf Trip Preparation
This program will help you in your surf trip preparation - exercises and drills you need to get ready for the trip of your dreams!
technique
Surf Skate 2.0
Learn proper technique and develop body and mind co-ordination to get your board exactly where you want it to be.
mobility
Stretches for Surfers 2.0
Enhance your surfing performance with the Stretches For Surfers 2.0 Program. Get More Flow In Your Surfing, Eliminate Pain, Prevent Injury, and Move Better in the Water.
fitness
Bodyweight Surf Athlete
Build Peak Surf Fitness and Shred at your Highest Potential. Get Strong, Get Flexible, and Move Better in the Water.
fitness
Endless Paddling Endurance
Say goodbye to weak-ass noodle arms, and say hello to crushing heavy rips with this Paddling Endurance Program for Surfers.
mobility
Surf Mobility
Enhance your mobility, flexibility, and range of motion, helping you move more fluidly on the waves. Take your surfing to the next level with the Surf Mobility Program.
fitness
Surf Athlete Training Program
Surf Athlete Training Program, a proven, Step-by-Step Program for Better, Faster, & More Durable Surfing.
technique
The Perfect Pop Up
The ultimate guide to fixing & improving your pop up... For good. Improve your surfing pop up technique and get a better movement on waves.
breath
Breathwork Essentials
Breathwork essentials help with hold-downs, confidence, trust, and the physical ability to hold your breath for longer periods of time can be an incredible thing for your surfing.
technique
Cardboard Surfer
A Surf Technique Program That Changes the Way You Surf And How You Understand Surfing. Improve Your Surfing by Learning True Surf Technique.
fitness
Surf Academy
Become Stronger, Durable & Flexible for Your Next Surf Session with the #1 Online Surf Training Program. This is the Netflix of Surf Fitness.
Coming soon
technique
Surf Fundamentals
Designed to develop effortless style, technique, and confidence, this program ensures a substantial improvement in your surfing abilities.
Coming soon
Nutrition
Surfers Nutrition
Fuel Your Surfing: Essential Nutrition Strategies for Peak Performance. Eat Smart, Surf Strong with Nutrition Secrets for Enhanced Endurance.
Exercise ball
Foam roller
Full circle resistance band
Peanut Massage Ball
FREE BONUS #1
FOUNDATION TRAINING
Do you have a spine? How about a set of hips? Do you surf?
Then you should know about Foundation Training (FT), and use Foundation Training.
Countless surfers have used aspects of FT to help eliminate back pain, strengthen their core, and improve overall performance.
A healthy spine is a happy life, and FT is a key component in maintaining a healthy, pain free, and durable spine.
Learn the fundamentals with this program and apply it to your life. Your back, and posture, will thank you.
Value: $99
Countless surfers have used aspects of FT to help eliminate back pain, strengthen their core, and improve overall performance.
A healthy spine is a happy life, and FT is a key component in maintaining a healthy, pain free, and durable spine.
Learn the fundamentals with this program and apply it to your life. Your back, and posture, will thank you.
Value: $99
FREE BONUS #2
PRE-SURF WARMUP ROUTINES
A few toe touches and an arm swing or two. Is that your warmup? Pretty lame….
Your body, and your surfing deserve better. In fact, if you’re older than 30, you NEED better.
Most surfers don’t warm up because they’re either embarrassed, or they have no clue what to do.
Being embarrassed, well, it’s time for you to grow up and not care what other ego-driven vain surfers think about your warmup. In fact, with these warmups you’ll learn in this program, they’ll be watching in an attempt to steal some moves.
If you don’t have a clue what you should do before a surf, that’s about to change.
You want to get to your feet on the first wave and feel quick, flexible, and dynamic. The set of warm up routines you get, targeting chill quick in the sand warmups, to heavy paddle out warmups, will have you feeling confident and capable.
With a few key movements, and specific attention to certain areas of the body, you’ll hop into the ocean feeling like a grom again.
Value: $99
Most surfers don’t warm up because they’re either embarrassed, or they have no clue what to do.
Being embarrassed, well, it’s time for you to grow up and not care what other ego-driven vain surfers think about your warmup. In fact, with these warmups you’ll learn in this program, they’ll be watching in an attempt to steal some moves.
If you don’t have a clue what you should do before a surf, that’s about to change.
You want to get to your feet on the first wave and feel quick, flexible, and dynamic. The set of warm up routines you get, targeting chill quick in the sand warmups, to heavy paddle out warmups, will have you feeling confident and capable.
With a few key movements, and specific attention to certain areas of the body, you’ll hop into the ocean feeling like a grom again.
Value: $99
GET ACCESS TO
The Most Comprehensive Surfing Flexibility Program Ever Created
You’re good to go.
As soon as you see Stretches for Surfers 2.0 you’ll realise how tremendous of a resource this truly is, and how you won’t need any other “stretch” programs.
You can, and will, refer back to this program for years to come. As long as you’re surfing you will be using this program, I guarantee it.
This will change how you “stretch” and how you move your body. Ultimately it will help you with your surfing.
Whether you’re a Yogi, or you haven’t stretched since gym class in the 70’s, this program will target the movements and motions that surfing requires from your body.’
This will change how you “stretch” and how you move your body. Ultimately it will help you with your surfing.
Whether you’re a Yogi, or you haven’t stretched since gym class in the 70’s, this program will target the movements and motions that surfing requires from your body.’
100% Satisfaction Guaranteed or Your Money Back in 7 days
Here’s the deal:
Our programs are proven to deliver results, but your effort, dedication, and consistency are key. We fully back our programs, app, and products with customer success stories and time-tested methods. Our Surf Athlete Academy offers a 7-Day Refund Guarantee—cancel or refund anytime (minus a small fee). The potential of your fitness and surfing is in your hands! What can your fitness and surfing become!?
MEET THE GUY WHO’S TRYING TO
HELP YOUR SURFING…
Cris Mills
On a daily basis I help people (predominantly surfers) improve performance, ranging from nutrition, to rehab, and sport specific training.
I know what a surfer needs to work on in order to maintain their interaction with the ocean (surfing). Not only from a personal standpoint, of being a freakish surf-addict who has an intention to keep charging, while also dealing with my own laundry list of injuries, but also having worked with countless surfers from rehab to skill development.
The intention is to keep surfing. In order to do that an individual's perspective must shift to a focus on health and longevity. Your body is the vehicle through which you interact with the ocean. Keep yourself capable, and invest in your body, it’s movement capacity, it’s joint health, and it’s durability.
I know what a surfer needs to work on in order to maintain their interaction with the ocean (surfing). Not only from a personal standpoint, of being a freakish surf-addict who has an intention to keep charging, while also dealing with my own laundry list of injuries, but also having worked with countless surfers from rehab to skill development.
The intention is to keep surfing. In order to do that an individual's perspective must shift to a focus on health and longevity. Your body is the vehicle through which you interact with the ocean. Keep yourself capable, and invest in your body, it’s movement capacity, it’s joint health, and it’s durability.
What others are saying
Related Programs
34% OFF
Sale!
Strengthen Your Spine, Eliminate Pain, Train for Longevity
Whether you’re looking for increased performance, longevity for decades of surfing, or eliminating nagging pains, Surfers Back Solution gives you the solution.
-
Strengthen Your Spine
-
Combat spine injury & pain
-
Train for Longevity & Durability
Original price was: US$147.00.US$97.00Current price is: US$97.00.
50% OFF
Sale!
Learn The Tools To Take Control Of Your Body, Your Surfing, And Your Health
Master The Art of Surfing With A Library Of Easy-to-Learn Tips
-
100+ Hours of Video Training to keep you healthy and active
-
Become Stronger, More Durable & Flexible
-
More confidence, better paddling, improved flexibility, and more waves!
From: US$18.99 / month with 1 week free trial
Sale!
More Waves, Less Fatigue,
Less Frustration, More Surf-Time
Original price was: US$67.00.US$57.00Current price is: US$57.00. / year
65% OFF
Sale!
Everything You Need For Developing Your Surfing
Take Your Surfing And Fitness To The Next Level
-
The Perfect Pop Up Program
-
Surf Athlete Training Program
-
Bodyweight Surf Athlete
-
Stretches for Surfers 2.0
-
Ocean Sports Academy
-
Endless Paddling Endurance
From: US$15.99 / month
53% OFF
Sale!
Lifetime Access To All Of Our Epic Surf Training Programs!
The Ultimate Surf Progression Bundle: Train Smart, Enhance Performance, Surf Forever
Original price was: US$1,450.00.US$672.00Current price is: US$672.00.
34% OFF
Sale!
Turn Your Arms Into Weapons Of Mass H2o Destruction
Say Goodbye To Weak-ass Noodle Arms And Say Hello To Shoulders that Never Give Up
-
Become A Paddle-monster
-
Shoulder Health Mobility Circuits
-
Paddling Muscles Endurance Routines
Original price was: US$147.00.US$97.00Current price is: US$97.00.
31% OFF
Sale!
The Ultimate Program That Delivers Perfect Pop Ups... Everytime
Use These Proven Strategies To Perfect Your Pop Up And Never Blow Another Takeoff Again
-
Identify your limitations, and how to fix them for good.
-
Workouts that will improve your flexibility and strength for perfect Pop-Ups
-
Details on the fundamental techniques of a pop up.
Original price was: US$127.00.US$87.00Current price is: US$87.00.
34% OFF
Sale!
Proven, Step-by-Step Program for Better, Faster, & More Durable Surfing
Radically increase Your Wave Count. Because Running Out Of Fuel When It's Firing Sucks
-
Train your body to move and perform like a surfer
-
Create fluid movement, enhanced endurance, and quick power
-
Scheduled day to day routines for breath work, surf fitness, and flexibility.
Original price was: US$147.00.US$97.00Current price is: US$97.00.
34% OFF
Sale!
Master Skillful Breathing & Apnea And Step Up Your Game At Sea
Breath Work for Surfers. Be Prepared. Be Confident. Be Safe
-
Be confident in the surf
-
Improve breathing and breath holding skills
-
Increase your mental & physical capacities
Original price was: US$147.00.US$97.00Current price is: US$97.00.
Improve Your Surfing, Catch More Waves, and Have More Fun in the Surf
Become Stronger, More Durable & Flexible for Your Next Surf Session with the #1 Online Surf Training Program
-
Improve core strength, flexibility, and surfing athleticism.
-
Surf Fluidly, Powerfully, and Durably. Move Well & Surf Better
-
Improve the Way Your Body Moves.
US$0.00
34% OFF
Sale!
Build Peak Surf Fitness and Shred at your Highest Potential
Follow-along Workouts So you Never have to Go To The Gym
-
Feel confident in your fitness, and train for longevity
-
Restore Your Health & Fitness
-
Quick Workouts with No Equipment Needed, Laid out Day by Day
Original price was: US$147.00.US$97.00Current price is: US$97.00.
34% OFF
Sale!
Improve Your Surfing & Expand Your Understanding of the Art of Surfing.
Learn proper technique and develop body and mind co-ordination to get your board exactly where you want it to be.
-
Learn To Turn Stylishly, With Ease And Power.
-
Quickly Improve Your Surfing & Break Your Bad Habits
-
Gain Muscle Memory
Original price was: US$147.00.US$97.00Current price is: US$97.00.
Louis P. –
breath work
72 years old, triple bypass cardiac surgery 2 years ago, would not be surfing today without this program,
Rating :
Read MoreMindi R. (verified owner) –
From stiff bodybuilding physique athlete to mobile developing surfer 🏄♀️
I use a routine from Stretches for Surfers 2.0 every morning to start my day. I wouldn’t have it any other way, as my mobility and strength in various ranges of motion have improved significantly since I started.
Rating :
Read MoreMatt B. (verified owner) –
Great Program!
It has made me realise how many muscles and ligaments I had forgotten I even had. Cheers Cris
Rating :
Read MoreSam M. (verified owner) –
GAME CHANGER!
Not only has SSC changed my present – it is changing my future too, as I prepare for much longer surfing and getting back to the most enjoyable thing I have ever done.
Rating :
Read MoreLiam S. –
The program has helped me a lot and still continues to help me on my day to day.
You do awesome work. I use your app and videos to help teach my children. The people you intended to help really do LOVE your work. PS I don’t have social media or have ever reached out like this but I felt compelled.
Rating :
Read MoreBrice N. –
No pain, No gain! This program helped me to be successful and improve my flexibility.
I signed up for your app, bought a stretching program and really took it to heart. It took a while, but slowly I became more flexible, was able to recover faster and ultimately was really catching waves. Not just a wave but 20-30 a day! I have you to thank for a big part of my success. I still use the techniques I learned to be better prepared for next winter. So, don’t quit, I’m sure middle aged men everywhere take your advice to heart.
Rating :
Read MoreScott C. –
This program made me realize how bad the one's I tried before.
I signed up to your program in 2016 and bought various programs from them on.
You programs have taught me more about my body than any other program, personal trainer or physiotherapist I have ever consulted.
While I still use physiotherapists and other programs for rehabilitation, strength and movement I have utilised the knowledge I have learnt from SSC to be the basis for my consultations with these. I think my physio appreciates that I can explain what I’m trying to work and know what I’m having issues with. I have also explained some of the movements I learnt from you and they say keep doing it.
What I would like to say is the noise (negative) about anything you do is probably a small percentage compared to the silent majority (like myself) who have benefited from your work.
I will continue using your teachings and you have made my life better by being better physically as I’m sure many do.
Rating :
Read MoreImogen R. –
This is the only surf training program that let me work at my own pace
I recently had a massive uptick in work hours and have found I have way less time to get into the ocean. the stretching program has helped me to keep moving and regain and retain some flexibility especially through my lower back and hips.
I love the full body stretching videos and have become master of the tennis ball release
Rating :
Read MorePaul S. –
The Program is Very Well-thought Out
Man, you thought of everything, and what’s more, the sequence is so well-thought out. People can learn the physiology and the techniques to gain (or regain) proper range of motion and flexibility to slowly strengthen the joints and muscles.
You are the master of surfing physiology. Your video instruction is so succinct. Fully explained, clearly demonstrated. Very impressive. Plus, you’re just a regular dude who loves the ocean and gives what he knows back to help the rest of us keep moving at a higher level. And you do it all with a genuine enthusiasm.
Rating :
Read MoreJason B. (verified owner) –
Never Been This Much Flexible!
Dude, your programs are sick. Here’s quick story;
College athlete, 20 years later still lifting and running, good general shape. Stiff, immobile.
Moved to Hawaii years ago and wanted to teach him to surf while I learned. Quickly realized P90x type lifting wasn’t gonna work.
Dude, I’m more flexible than I have been in decades. And my second-grade son and I are surfing together at beautiful Hanalei Bay. Couldn’t have done this without you, brother. Y’all ever visit Kauai, shave ice on me.
Rating :
Read MorePaulo Mendes M. –
Alleviated All My Pains!
A bit of background:
I am a 48-year-old surfing father of two keen grommets (11 and 9).
Always been fit- have done ironmans, ultra marathons, etc.
But the last year I started getting pains and twinges in my legs, and couldn’t run much.
I had always done traditional stretches- straightforward and backward stuff.
Since getting and following your program, the improvement in all physical aspects of my life has been amazing. Heaps of twisting and functional stretching and movement have been the key!
I have zero pains or twinges in my body, I spring out of bed in the morning, and my surfing is still sharp.
I did eight hours in the wave pool over three days, did five hours surfing last weekend, and am chasing waves every opportunity.
I love your App and program. It’s super easy to use, workouts aren’t too long. Easy to follow, and the demo videos are great.
So thank you, Cris! Keep up the great work you are doing. I wish you every success with it, and will continue to follow your programs. All the best mate!
Rating :
Read MoreFred K. (verified owner) –
Great Communicator , First Class Instructions, and Well thought out program. Need I say more?
Hi Cris, I have a NASM certification but my flexibility is limited and I realized that during my first surf lesson and immediately bought a few of your products. They work. Your email speaks to me. I am just really getting into the programs. I have been doing some new things I learned in terms of flexibility and dude you are a rockstar. Great communicator, first class instruction. Well thought out. I can’t begin to compliment you enough and I wish we were neighbors, you are my kind of guy. So yes, I am in, all the way. Thank you for creating a system that is bringing joy to my life.
Rating :
Read MorePhillip C. –
A complete game changer
Cris Mills surf athlete app has been a game changer for me.
Rating :
Read MoreDean B. (verified owner) –
Absolute BONZA!
Aloha Cris
I want to take a well-deserved moment to say a massive thanks for your help via your program, and regular Instagram motivation which has also improved my approach and outcomes to cooking too. Things have been gradually improving and coming together since I started with your program, and…….. I had an awesome surf a couple of days ago, where a few things aligned and I got a bunch of waves and rode them with more focused awareness resulting in better positioning, more confidence, quicker take-offs, more rail time, and longer rides……… so stoked!!!! It’s been many years, and I specifically attribute 99.99% of turning the clock back to my significantly improved SSC training program (including the cardboard surfer) and surf knowledge and awareness that I have learnt in the last 6 months from you
I’m still working my way slowly through the programs so there is still heaps more knowledge and skill work to tap into and I’m loving it. Thanks heaps, and all the best,
Rating :
Read MoreAlex J. –
The App is SOLID and very impressive! Super stoked to the contents.
I’m blown away by the app, your knowledge, the exercises, and your holistic/applicable approach to this all. I’ve been looking for something like this for a long time. So so grateful that I found your stuff. I see you’re based in Bali. Take care, and please keep the content, workouts, and knowledge comin’. Phenomenal!
Rating :
Read MoreBernie Carrozza C. –
Cris you are a GEM! Thank you for the amazing program.
Thanks again Cris, your program is amazing. Thanks for all your hard work and quick replies. Can’t wait to share them with my kid for years to come!
Rating :
Read Moregerry l. –
The results are AMAZING! ZERO PAIN!!
Thank you for the programs.. I am about 6 weeks into the stretches and am virtually pain free. Also, you can see from the pictures I’m improving in my flexibility, hands up and eyes and head focused to my target. Even at 59 years old it’s possible to regain my confidence.
Rating :
Read MoreSam B. –
Such an Amazing Program, HIGHLY Recommended!
I can’t recommend this program enough. The stretching, the techniques and the exercises are so beneficial, and all taught/ explained in a simple way that is easy to get your head around!
Rating :
Read MoreJon A. –
Has helped me a lot during the COVID-19 pandemic
An in depth, well thought programme for surfers, water users and those looking to add versitility into their own workouts. Especially useful during the pandemic when water/gym access was restricted.
Rating :
Read MoreChristian P. (verified owner) –
All the programs and workout plans are all well designed and thought out
Living in the middel of Germany so I`m as landlocked as you can be. Training on land (especially surf technique) is a need for me, if I want to make the most of my surftrips.
I´ve been through the surftraining sucess and streches for surfers program, the carboard surfer and now member of the Ocean Sports Academy. I can say that all the programms and workoutplans are well designed and thought out. Working with The Surfstrength Coach had and still has a huge postive impact on my surfing and my overall health. It really take`s off the brakes.
Rating :
Read MoreScott C. –
DO NOT BE DISCOURAGED! This program helped me and so do you.
The older I get the more care I need for my body. This stretching helps to keep me surfing into my late 40’s and hopefully make surfing in my 50’s still enjoyable and less injuries.
Rating :
Read MoreMaxence Laberge L. –
Very Impressive and Informative
Really helps me to improve! I’ve learn a few new tricks that I didn’t know before
Rating :
Read Morematthew r. (verified owner) –
As a Physiotherapist, this program never cease to amaze me.
I’m a Physiotherapist who prescribes stretching programs to patients every day. This program has changed the the way I stretch and how I treat. Stretching under load and in multiple planes as Cris describes is significantly more effective than standard passive stretching.
Rating :
Read MoreDan B. –
If you're looking to improve your mobility and flexibility, this is what you need! Seriously!
Stretches for surfers program is unreal. very informative and relative to surfers of all levels looking for a mobility and flexibility program to use. Easily done in the comfort of your home and a great way to wind down in the evening.
Rating :
Read MoreOliver M. –
Get the program, you won't regret it :)
just buy it and thank me later, this is really good.
Rating :
Read MoreChris R. –
The Workouts Are Well Laid Out
Great system. Allowed me to work at my own pace and improve consistently over time. Cris’s delivery is powerful and he really teaches as well as guides you through, so you know instinctively what is best and when to use it. GET the program. Get all the programs – a no BS style and lots of back up advice to really get my body, mind and surfing to another level. Don’t hesitate! So much value here. One stoked old guy!!
Rating :
Read MoreGus G. –
You can't go wrong with this program, it's basically a COMPLETE package!!!
Good solid program that’s suitable for all levels. All movements/stretches broken down well to give a good understanding of application and benefits including progressions and regression for those that require it. Has improved my overall conditioning and range of motion, which has not only benefited my surfing but overall health and everyday life.
Rating :
Read MorePatrick M. –
Cris is very informative and no sugar coating bull crap!
Cris’s depth of knowledge in all areas of surfing is absolutely awesome. He always explains everything so well and how it can impact your surfing and there’s no sugar coating bull crap. I have been following Cris for years now and he only keep expanding on his repertoire.
Rating :
Read MoreThibault Mokuenko M. –
Bang for the buck!
Exactly what I needed ! 🙂
Rating :
Read MoreS F. –
This program is not only about working out, but the complete mindset of surfing.
I live in the city, so if I want to surf, I need to drive at least 2-3 hrs, that means that I cant surf everyday, and just on weekends. Saying that, keep in shape during the week is key for a good performance. This program has been really useful to complement the lack of surf hours and avoid loosing endurance. Also, this program is not only about working out, but the complete mindset of surf, telling you things like ´why we have to do certain exercise to improve pop up or bottom turn, etc´, so you start thinking about your future movements for the next session while you´re working out. Thanks Cris.
Rating :
Read MoreMarc W. –
Never Been More Fluid!
The program has helped me not only in the water but also in my day to day activities. I feel awesome and more fluid
Rating :
Read MoreMariano M. –
Really improved my flexibility!
It’s been great on my surf trip with intense surfing, releasing tension and warming up like a boss.
Rating :
Read More