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Surf’s up! It’s a beautiful day, the sun is shining, and your surfboard is waxed and ready to catch some waves. You hit the water and start to paddle, and boom - sudden onset of shoulder pain. What in the world is that?! Most people think of needing lower body strength and stability to be good at surfing but underestimated is the importance of shoulder mobility, stability, and strength when you go out to catch waves in your favorite spot. As a surfer, having a healthy upper body is important to paddle and maneuver through waves. In this article, we will highlight some tips and tricks you can use to make sure your surfing shoulders stay in tip-top shape!
What shoulder muscles are used for surfing?
Did you know that there are over 26 muscles that help to control and move our shoulders?! Our shoulders and shoulder blades are powerful joints that help us perform many of life’s essential functions.
The sport of surfing activates many of these muscle groups. The prime muscle movers when surfing are:
- Deltoids: used for paddling and getting up on the board
- Rotator cuff muscles (supraspinatus, infraspinatus, subscapularis, teres minor): used for paddling and shoulder stability
- Pectoral Muscles: used for paddling and moving the arms forward
- Trapezius/Rhomboids: used for paddling and maneuvering on the board
Secondarily, other muscle groups are activated such as:
- Triceps and biceps: used for “popping up” and standing on the board
- Core muscles: used for balance and stability on the board
- Quads/hamstrings/lumbar muscles: used for standing power as well as turning/twisting on the board
The literature reports about 10-27% of surfers who experience shoulder pain in one or more of these muscle groups (1). The shoulder and scapular tissues can become very irritable from the repetitive motion of paddling - over half the time (44-61%) a surfer spends in the water is spent on repeated overhead motions. (2) Given this information, it is easy to see why shoulder pain and injury are very common for the surfer. Shoulder injuries can vary, with the most common being tendonitis, impingement syndromes, muscular pain, and acute-on-chronic injury.
What exercises can I do to keep my surf shoulders healthy?
There are several components that are important to address to keep the shoulders healthy for the sport of surfing. Some of these include:
- Soft tissue work
- Flexibility and mobility
- Posture (check out the blog below)
- Scapular stability
- Rotator cuff stability
- Grip strength (for gripping and holding the board)
Warm Up
A solid warm-up routine improves blood flow and circulation, enhances mobility, and possibly reduces the risk for sports injury. Here are a couple of warm-up exercises to get those shoulders ready!
Exercise 01 of 05
Exercise demonstration
Lat Soft Tissue Mobilization
View exercise instructions
- HOW: In a sidelying position place a foam roller just underneath your Lat’s, which are a big muscle that are just underneath the side of your shoulder. You have the option of rolling up and down, from side to side, or performing a pin and stretch. Work around this area and see what feels good for you. Focus on your breathe as you perform these mobilizations.
- FEEL: It is common for the soft tissue in this area to be sensitive. There are many nerves that run around this region, do NOT continue if you feel numbness and tingling. Take a quick break until that sensation diminishes.
- COMPENSATION: Don’t roll the ball too fast or too slow, find the right speed that fits your best needs.
Soft tissue work: Addressing these areas with soft tissue work can help to prime the system and muscles to help you move out on the board!
Exercise 02 of 05
Exercise demonstration
Shoulder Circle
View exercise instructions
- HOW: In a standing position, bring your arms up from your side to just below shoulder height(the lower your arms are the easier these will be). Move both arms in a circular motion as little or as big as you feel comfortable doing. Repeat this in a forward or backward motion for as many reps as prescribed.
- FEEL: You should feel your shoulder muscles working.
- COMPENSATION: Keep your back upright, don’t lean backwards or forwards.
Shoulder circles - a simple yet effective exercise to warm up and start to promote some mobility and tissue activation. Repeat for 2 sets, x10-15 reps in each direction.
Posture and Scapular Stability
Both posture and scapular stability are a critical piece in a surfer’s strengthening routine. Good body mechanics and stability are needed to maintain balance on the surfboard, as well as keep stable positioning of the arms, shoulders, and neck. A couple of great exercises to address this component are:
Exercise 03 of 05
Exercise demonstration
Band Pull Apart
View exercise instructions
- HOW: Get set-up holding the ends of a band out in front of you. Begin the exercise by squeezing your shoulder blades back and together while pulling the band apart. In the finished position, your arms should at least be in-line with your shoulder, palms facing forward, and thumbs facing up. Return to starting position and repeat.
- FEEL: You should feel your shoulder blades and the back of your shoulder muscles working.
- COMPENSATION: Do not excessively shrug, do not forget to squeeze your shoulder blades back
Banded Pull Aparts: This is a fantastic way to work on the posterior rotator cuff as well as those strong scapular stabilizers! Repeat for 1-2 sets x 10-15 reps
Exercise 04 of 05
Exercise demonstration
Prone Swimmers - Arms Only
View exercise instructions
- HOW: Begin this exercise laying on your stomach with your arms overhead in a “Y” position and thumbs facing up. From this position, bring your arms up off the floor by pulling with your shoulder blades. Once this position is stable, alternate your arms as you bring them up and down quickly in a controlled manner.
- FEEL: You should feel the muscle on the inside of your shoulder blade working as you perform this exercise.
- COMPENSATION: Avoid letting your back arch as you perform this exercise. Be sure the motion comes from the shoulders.
Prone Swimmers: Time to work those muscles in an overhead position while also encouraging healthy midback extension. If we lack thoracic extension, overhead work can feel tough. Give this one a go with 1-2 sets x 15-20 reps
Grip Strength
Exercise 05 of 05
Surfers need to be able to hold and grip the board, as well as maneuver it safely. The board being a slippery surface further necessitates the need for adequate grip strength to maintain board control. Some of our favorite grip exercises include the one below, and be sure to give that above blog a read to get some further ideas of how to target your grip strength!
Exercise demonstration
Carry - Pinch Grip, Weight Plate
View exercise instructions
- HOW: Hold a weight plate, ideally a rubber plate, by pinching it between your fingers and your thumb in your palm with your fingers pointing down. Grip the weight while staying strong through your arm, shoulder, and shoulder blade. Walk while holding the weight for the time instructed.
- FEEL: This should feel like a challenging grip exercise, your fingers and forearm muscles will be working with this exercise.
- COMPENSATION: Maintain ideal hand/wrist/forearm position while holding the weight. Stay strong through your shoulder girdle, do not let your arm sag down towards the ground.
Plate pinch: practicing an exercise like this can feel tough but is an excellent way to improve your grip strength! Start with 2-3 reps of 20-30 seconds and progress from there!
Closing Thoughts
Whether you are a novice or an expert surfer, the importance of upper body strength and stability in this sport are of tremendous importance. By incorporating these surf shoulder exercises into your routine, you will be helping to prevent injury and pain as well as improve your overall surfing performance. A happy shoulder is a healthy shoulder, and surfing will be much more enjoyable if your shoulders are operating optimally!
IMPROVE SHOULDER STRENGTH WITH OUR UPPER BODY PERFORMANCE PROGRAMS
References
- Langenberg LC, Vieira Lima G, Heitkamp SE, Kemps FLAM, Jones MS, Moreira MAAG, Eygendaal D. The Surfer's Shoulder: A Systematic Review of Current Literature and Potential Pathophysiological Explanations of Chronic Shoulder Complaints in Wave Surfers. Sports Med Open. 2021 Jan 6;7(1):2. doi: 10.1186/s40798-020-00289-0. PMID: 33409808; PMCID: PMC7788157.
- Mendez-Villanueva A, Bishop D. Physiological aspects of surfboard riding performance. Sports Med. 2005;35:55–70. doi: 10.2165/00007256-200535010-00005
- https://surfstrengthcoach.com/surf-shoulder-exercise/
Taryn Beaumont, PT, DPT, CLT, CF-L1, CNC
[P]rehab Writer & Content Creator
Taryn was born and raised in Maine and still resides there with her fiancé and son. Taryn received her Doctorate in Physical Therapy from Husson University in 2010, and also carries a Bachelor's in Kinesiology and Human Movement Science. She is a Certified Lymphedema Therapist, a Certified Crossfit Level 2 Trainer, and a NASM Certified Nutrition Coach. Taryn has 12+ years of experience in many different realms of PT, from the young athlete to the geriatric patient. Most recently she is employed with a home health PT company and is working toward her Advanced Competency in Home Health. Taryn considers herself a ‘lifelong learner’. She has special interests in oncology care and breast health, dry needling, and CrossFit training. In her free time, Taryn enjoys fitness, spending time with her family, continuing education, writing, and reading, and is very excited to be a part of The [P]rehab team to educate and empower others to take control of their health and wellness.