Man bending over to touch his toes by the water. Learn more about our stretches for anglers recommendations

As we’ve discussed before, back pain can impact your ability to fish. The good news is that stretching can support your body in multiple ways. Read through our favorite stretches for anglers to warm up and cool down after fishing to help with aches and pains, as well as muscle fatigue.

Why Is Stretching Before and After Fishing Important?

With so much repetition when you’re casting, you want your muscles to be nice and flexible. Plus, back flexibility helps you cast farther and helps reduce back fatigue and pain. 

Remember, you want to stretch before and after a long day of fishing. Your body will thank you. 

Back Stretches for Anglers 

Toe Touches 

This is one of the best back stretches because it affects your neck, spine, as well as your leg muscles and ankles. While standing with feet slightly wider than your hips, reach down towards the ground. Make sure you breathe through this stretch and slowly roll back up once you’re done. Even if you can’t touch your toes, bending over offers our backs a break from gravity’s pull. Keep your knees slightly bent—locking them won’t do your body any favors! 

Arm Circles

Gentle arm circles can warm-up and cool down your arm and back muscles. Stand tall, with feet hip-width apart. Hold your arms straight out from your shoulders with palms down. Rotate your arms ten times clockwise and then ten times counterclockwise. Gradually increase your count as you feel comfortable. Experiment with different circle sizes, from small to large. 

Back & Neck Twist

Your neck is such a vital extension of your back, so we want to pay attention to it! Sit down on a chair with your feet hip-width apart and a slight arch in your lower back. Turn your head and shoulders to the left. At the same time, reach your left arm behind you while keeping your right hand on your lap. Hold this position for one minute and then repeat it on the other side. 

Sitting Stretch 

This is one of the best stretches for the lower back, and you can do it almost anywhere. Sit on the edge of your chair with your lower back slightly arched, arms down at your sides. Roll your hips backward so you’re slouching and stretching the lower back out. Then roll the hips forward again, adding that arch back. Repeat this gently 10-15 times. 

Bonus Recommendation: Push-Ups

Okay, okay, push-ups aren’t technically a stretch. But hey, they’re tried and true for a reason: Push-ups strengthen key core muscles that you’ll use throughout your fishing excursions. Here’s the proper way to execute this exercise if it’s been a while. 

Get down on your hands and knees. Make sure your hands are just a little bit wider than your shoulders. Straighten out your legs so you’re in a plank. If you find this difficult, you can modify your knees to remain on the ground. Bend your arms until your chest is floating just above the floor. Hold that position for a moment, and then push yourself back up! 

Read through more fishing exercises to help you build your strength. Remember to always consult with your doctor before attempting any type of exercise on your own. 

Boat Seat Installation for Your Back 

Another way to protect your back is by shielding it from the unyielding vibrations and impacts of waves. Our boat seat suspension systems are designed to do just that, so you can cast farther and fish longer for years to come. 

Give your back a break and shop Smooth Moves