Fly Fishing Stretches

Before you head out for a day of fly fishing, it’s important to do some stretches.

Stretching helps to warm up your muscles and prepare your body for the physical activity of casting. It also helps to prevent injuries.

Fly fishing requires a lot of arm and shoulder movement, so it’s important to stretch those muscles before you start.

A good stretching routine should include a mix of dynamic and static stretches. Dynamic stretches involve moving your arms and legs through a full range of motion, while static stretches involve holding a position for an extended period of time.

Once you’ve stretched your muscles, you’ll be ready to hit the water and enjoy a day of fly fishing.

Fly fisherman using flyfishing rod.

STEPS 1 & 2

Standing Wrist Flexion Stretch

REPS: 3-5 | SETS: 1-2 | HOLD: 10-20 SECONDS | DAILY: 1-2 | WEEKLY: 3-5


Setup
Begin in a standing upright position with one arm in front of your body, palm facing the floor.


Movement
With your other hand, bend your wrist downward until you feel a stretch.

Tip: Make sure to keep your elbow straight and try not to apply too much pressure, this should be a gentle stretch.

STEPS 1 & 2

Standing Wrist Extension Stretch
REPS: 3-5 | SETS: 1-2 | HOLD: 10-20 SECONDS | DAILY: 1-2 | WEEKLY: 3-5


Setup
Begin in a standing position with one arm in front of your body, palm facing the ceiling.

Movement
With your other hand, apply gentle downward pressure on your fingers, bending your wrist and keeping your elbow straight.


Tip
You should feel a stretch in your wrist. Try not to apply too much pressure, this should be a gentle stretch.

STEPS 1 & 2

Wrist Prayer Stretch
REPS:

3-5 | SETS: 1-2 | HOLD: 10-20 SECONDS | DAILY: 1-2 | WEEKLY: 3-5
Setup
Begin in a standing upright position. Place your hands together with your palms facing inward.


Movement
Gently push your hands together and lower them downward at the same time, feeling a stretch in your wrists.


Tip: Make sure that your palms stay together during the stretch and keep your shoulders relaxed.

STEPS 1 & 2

Standing Pec Stretch at Wall
REPS: 10-15 | SETS: 1-2 | HOLD: 10-20 SECONDS | DAILY: 1-2 | WEEKLY: 3-5


Setup
Begin in a standing upright position facing a wall with your arm straight out to your side, and your hand resting on the wall.


Movement
Rotate your trunk away from your arm until you feel a stretch in the front of your chest, and hold.
Tip: Make sure to only move in a pain free range of motion.

STEPS 1 & 2

Standing Hamstring Stretch
REPS: 10-15 | SETS: 1-2 | HOLD: 10-20 SECOND | DAILY: 1-2 | WEEKLY: 3-5


Setup
Begin standing with your feet shoulder-width apart.


Movement
Exhale and bend forward, lowering your hands toward the floor, bending at your hips, and keeping your knees slightly bent. You should feel a stretch in the back of your upper legs.


Tip: Make sure to keep your back relaxed and do not move through pain.

STEPS 1 & 2

Supine Hip External Rotation Stretch
REPS: 10-15 | SETS: 1-2 | HOLD: 10-20 SECONDS | DAILY: 1-2 | WEEKLY: 3-5

Setup
Begin lying on your back with your legs straight.


Movement
Cross one leg over the other, resting your ankle on your opposite knee. Bend the knee of your bottom leg toward your body until you feel a stretch in your hip, and hold.

Tip: Make sure to keep your hip relaxed and your back flat against the ground.