Lack of hip mobility can result in hip pain while surfing when you force it into a range you don't have sitting on a surfboard. Tight overactive hip flexors and adductors as well as week hip stabilizing muscles can alter your hip arthrokinematics (the way your hip moves) causing aggravation of tissues = pain. Fix hip pain with these movements by helping balance the forces on your hip as well as improve hip mobility.

2-3 sets:
Adductor Stretch x 10 reps
Hip Flexor Stretch x 30s
Quad Stretch x 30s
Figure 4 + TFL stretch
Hip Flexion Distraction x 20 reps

Banded Clamshells x 30s
Banded Firehydrants x 30s
Banded Glute Bridges x 15 reps
Aeroplanes x 10 reps

Hope you can shred Pain-Free!

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