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BY ASHLEY, MPT, RAUSCH PHYSICAL THERAPY

How well did your shoulders hold up to the El Niño this winter? Building strength through your shoulders and upper back to improve paddling endurance is your key to paddling out in bigger surf, catching bigger waves, and being able to stay out for longer surf sessions.

Strengthening the rotator cuff, scapular stabilizers and upper back are all key components to improve paddling strength. The rotator cuff muscles are extremely important for stabilizing the shoulder joint, which is the most mobile joint in the body. Specifically, strengthening the external rotators of the rotator cuff act to counterbalance the more dominant internal rotators (pecs & lats), minimize muscle imbalances when paddling, and promote good shoulder mechanics. Enhancing strength and endurance of the scapular stabilizers will also help you maintain good shoulder mechanics to prevent injury during extended periods of paddling.

Exercises for paddling endurance should focus on high reps and low weight, while exercises for paddling power should focus on increased weight with lower reps to maximize overall strength. As you build strength, it’s important to maintain shoulder mobility and flexibility by stretching and foam rolling before and after every session to minimize any joint stiffness throughout the shoulder and upper back, as well as to minimize muscle fatigue and soreness. Check out my previous surfing blog for the Best Foam Rolling Exercises for Surfers’ Shoulders.

Five Exercises to Target Muscles for Paddling

While the best way to gain paddling strength is actually getting out in the water, these five exercises can help compliment the work you do in the water, on dry land:

Exercise 1: Scaps Clocks