Shoulder Exercises for Surfers and Surfski Paddlers

In this video we show you some Shoulder Exercises for Surfers and Surfski Paddlers

The scapular, or more commonly known as the shoulder blade, plays a vital role in shoulder movement.
The scapular moves up and down (elevation and depression and forwards and backwards, protraction and retraction). The exercises in the video will allow the blades to start moving more freely, which in turn will lead to better muscle recruitment and shoulder movement required for paddling.

“Shoulder Slurp” setting your shoulders in neutral
Lie on your stomach with hands palm down by your sides. Slowly lift shoulder off bed by tilting it down and out to the side. Engage muscles of lower traps and serratus anterior. Encourage the shoulder blade to move under and around arm pit. Hold for 10secs. Do single arm reps and then both arms together.

Scapular Mobility – 2 drills
Elevation & Depression
Place hand on the wall. Lift shoulder up towards ear and then pull shoulder down and outwards to engage serratus. Perform 20 reps per arm
Protraction – Retraction
Stand Facing wall with hand touching the outside of the wall. Stretch arm forwards moving scapular forwards into a stretch and then keep arm straight as you squeeze shoulder blade backwards. Don’t activate upper traps. Perform 10 reps per arm.

Wall “Y” Rubs
Stand facing the wall, with feet half a foot from the wall. Place pinkies on the wall in front of you just above your head. Now focus on your posture alignment. Long head position with chin slightly tucked down, shoulder blades set, ribs and belly button pulled in and hips pushed backwards to prevent an anterior tilt. Keep everything engaged as you rub your pinkies on the wall for 20 reps. Repeat 3 sets of this exercises
T-Raises
Lie on your stomach face down. Stretch arms palm down on either side of your hips. Pull your shoulder blades down and then widen outwards to move shoulder blades towards arm pits. Feel the lower traps engage and upper traps relax. Now maintain this activation as you lift hands 10cm off the floor and down to touch the floor again. Repeat 20 reps and 3 sets

Thoracic Extension in T Position
Maintain the position above keeping hands planted on the floor. Keep neutral head position as you lift chest up off the floor. Extending from mid thoracic hold the position for 10 seconds. Repeat 5 sets


Repeat 10 – 15 reps per exercise.