Your shoulders cop more punishment in a single surf session than most people realise. Every paddle out, every duck dive, every pop-up, it's all shoulder work. And if you're surfing regularly without preparing those rotator cuffs, you're asking for an injury that'll bench you for weeks, maybe months.
Shoulder injuries make up roughly 20% of all surfing-related injuries according to research published in the British Journal of Sports Medicine. The good news? You can prevent most of them with a decent warm-up routine.
Here are six stretches you can knock out in under five minutes before you paddle out. They hit the rotator cuff, deltoids, and upper back, exactly where repetitive paddling does its damage.
1. Arm Circles (Forward and Reverse)
Start simple. Stand with your feet shoulder-width apart and extend both arms out to the sides. Make small circles forward for 15 seconds, then reverse direction for another 15 seconds. Gradually increase the size of the circles.
This gets blood flowing into the shoulder joint and warms up the entire rotator cuff. It's basic, but it works. Don't skip it just because it feels easy.
Why It Matters
Arm circles wake up all three heads of the deltoid and gently mobilise the shoulder capsule. Cold, stiff shoulders get injured. This movement pattern mimics the circular motion of paddling without load, warming up the muscles for what's coming.
2. Cross-Body Shoulder Stretch
Bring your right arm across your chest. Use your left hand to gently pull the right arm closer to your body until you feel a stretch in the back of your right shoulder. Hold for 20-30 seconds, then switch sides.
This stretch hits the posterior deltoid and upper back muscles that stabilise your shoulder during paddling. Most surfers are tight here because we're constantly reaching forward.
Common Mistake to Avoid
Don't hunch your shoulder up toward your ear while doing this. Keep your shoulder blade pulled down and back. The stretch should be felt in the muscle, not the joint itself.
3. Overhead Tricep and Lat Stretch
Raise your right arm overhead, bend the elbow, and let your right hand drop behind your head. Use your left hand to gently push the right elbow further back. Hold for 20-30 seconds, then switch.
This one stretches the triceps and lats, muscles that work overtime when you're paddling hard or pushing through a closeout set.
You'll feel this stretch run from the back of your shoulder all the way down your side. If you can't reach very far behind your head, these muscles are tight. Start where you can and work on improving range of motion over time.
4. Doorway Pec Stretch
Find a doorway, pole, or the side of your car. Place your forearm against it with your elbow at 90 degrees (like you're making an L-shape with your arm). Step forward with the leg on the same side until you feel a stretch across your chest and the front of your shoulder. Hold for 20-30 seconds per side.
Tight pecs pull your shoulders forward, which kills your paddling efficiency and increases the risk of impingement injuries. This stretch opens up the chest and counteracts the forward-rounded posture most of us have from sitting, driving, and desk work.
Variation for Deeper Stretch
If you need more intensity, raise your arm higher up the doorframe. The higher your arm, the more you'll target the upper chest and front deltoid.
5. Scapular Wall Slides
Stand with your back against a wall (or your car). Press your lower back, upper back, and the back of your head against the surface. Raise your arms into a goalpost position: elbows bent at 90 degrees, upper arms parallel to the ground.
Slowly slide your arms up the wall as high as you can while keeping everything in contact with the surface. Then slide back down. Repeat 10 times.
This movement strengthens the muscles that stabilise your shoulder blades (the serratus anterior and lower trapezius) and improves scapular control. Better scapular control means better shoulder mechanics, which means fewer injuries.
Why This One's Critical
Paddling is a scapular-dominant movement. If your shoulder blades aren't moving properly, your rotator cuff has to compensate, and that's how overuse injuries start. Wall slides teach your body the correct movement pattern.
6. Band or Towel Shoulder Dislocates
Grab a towel, resistance band, or even your wetsuit (if it's already out of the bag). Hold it with both hands, arms extended in front of you, hands wider than shoulder-width apart.
Keeping your arms straight, slowly lift the towel up and over your head, then continue the motion behind your back as far as you can go. Reverse the movement to bring it back to the front. Do 10 slow, controlled reps.
This drill takes your shoulders through their full range of motion and exposes any stiff spots. If you can't get the towel all the way behind you without bending your elbows, widen your grip. Over time, work on bringing your hands closer together.
What You'll Notice
After a few sessions, this movement will feel smoother. That's your shoulder mobility improving. More range of motion means more power in your paddle and less strain on the joint.
How to Fit This Into Your Pre-Surf Routine
Run through all six stretches in order. Each one takes 20-40 seconds. You'll be done in under five minutes. Do this every single session, even if the surf's pumping and you're itching to get out there.
Think of it this way: five minutes of stretching now, or six weeks off the water later. Your shoulders will thank you.
When to Stretch
Do these stretches after you've done a light warm-up: a quick walk down to the beach, some jumping jacks, anything to get your heart rate up slightly. Never stretch cold muscles. The goal here is to prepare your body for work, not tear cold fibres.
What If You're Already Dealing With Shoulder Pain?
If you've got existing shoulder pain, these stretches are a good start, but they're not a replacement for proper assessment and treatment. Chronic shoulder pain, clicking, or sharp pain during paddling usually means something's already irritated.
See a physio who works with surfers. They'll identify the specific issue (impingement, instability, tendinopathy) and give you a targeted rehab plan. Stretching alone won't fix a structural problem, but it will absolutely prevent one from developing if you're currently pain-free.
The Long Game
Shoulder injuries are the number one reason surfers over 40 have to cut back on sessions or stop surfing altogether. You don't want to be that person. A five-minute warm-up routine isn't glamorous, but it's the single best thing you can do to keep surfing into your 50s, 60s, and beyond.
Your shoulders are your engine in the water. Take care of them, and they'll keep you in the lineup for decades.
