Why Shoulder Mobility Is Essential for Surfers
Shoulders are the engine of your surfing — powering every paddle, pop-up, and turn. Without proper mobility, you’re more likely to fatigue quickly, lose paddle efficiency, or even suffer from overuse injuries like rotator cuff strain or impingement. Increasing shoulder mobility isn’t just about flexibility — it’s about creating strength and control through a full range of motion.
For surfers, strong, mobile shoulders mean smoother paddling, better endurance, and faster recovery between sessions.
Understanding Shoulder Mobility
The shoulder joint is the most mobile joint in your body — a complex system made up of bones, ligaments, tendons, and muscles that allow movement in nearly every direction. But this freedom comes at a cost: it’s also the most unstable.
Mobility is about balance — enough flexibility to move freely, but enough strength to stay stable. Poor posture, tight chest muscles, and repetitive paddling can limit your range of motion over time.
Signs You Need to Improve Shoulder Mobility
- You feel stiffness or tension when reaching overhead.
- Your paddling stroke feels short or restricted.
- You experience shoulder pain after long sessions.
- You struggle to keep good posture when sitting or paddling.
If any of these sound familiar, improving your mobility can make a huge difference in your performance and comfort in the water.
Effective Shoulder Mobility Exercises for Surfers
1. Shoulder Dislocates (with Resistance Band)
How to do it:
- Hold a resistance band or broomstick in front of you with a wide grip.
- Keeping your arms straight, slowly raise it overhead and behind your back, then return to start.
- Move slowly and avoid forcing the motion.
Why it helps: Opens the chest, loosens the shoulders, and improves overhead mobility — key for paddling efficiency.
2. Wall Angels
How to do it:
- Stand with your back flat against a wall, arms bent at 90 degrees.
- Slide your arms up and down like making a snow angel while keeping contact with the wall.
- Focus on controlled, smooth movement.
Why it helps: Strengthens stabilizing muscles and retrains proper shoulder movement patterns.
3. Thread the Needle Stretch
How to do it:
- Start on all fours. Reach your right arm under your body toward the opposite side.
- Lower your shoulder and cheek to the ground, feeling a stretch through your upper back.
- Hold for 20–30 seconds, then switch sides.
Why it helps: Loosens the thoracic spine and relieves tension built up from paddling.
4. Scapular Push-Ups
How to do it:
- Get into a plank position.
- Without bending your elbows, squeeze your shoulder blades together, then push them apart.
- Keep your core tight and move slowly.
Why it helps: Strengthens the muscles that stabilize your shoulder blades — crucial for powerful, safe paddling.
5. Arm Circles and Cross-Body Swings
How to do it:
- Perform large, controlled circles with each arm in both directions.
- Follow with cross-body swings, alternating arms in front of your chest.
Why it helps: Warms up the shoulder joint and improves blood flow before a surf session.
6. Doorway Chest Stretch
How to do it:
- Stand in a doorway, place your forearms on each side, and lean forward gently.
- Feel the stretch across your chest and shoulders.
- Hold for 30 seconds.
Why it helps: Counters the tightness caused by constant paddling and hunching forward on your board.
Mobility Routine for Surfers
Here’s a quick pre-surf or post-surf mobility routine:
- Shoulder Dislocates – 10 reps
- Wall Angels – 10 reps
- Scapular Push-Ups – 10 reps
- Thread the Needle – 20 seconds each side
- Doorway Stretch – 30 seconds
Repeat 2–3 rounds, or mix into your regular strength training.
Bonus Tips for Shoulder Health
- Warm up before every session. Even light mobility drills can prevent stiffness.
- Focus on posture. Keep your shoulders back and down when paddling.
- Strengthen your back and core. A strong posterior chain supports proper shoulder function.
- Rest and recover. Overtraining without mobility work increases injury risk.
Final Thoughts
Improving shoulder mobility helps you surf longer, paddle stronger, and recover faster. By combining flexibility, stability, and strength, you’ll reduce pain, increase endurance, and keep your shoulders in top shape for every wave.