Introduction:

At Triplemelon, we know how important strong shoulders are for surfing. Shoulder pain or discomfort is very common among surfers due to the strain from paddling or pushing up to stand on the board. Don’t worry—this post introduces a workout program designed to strengthen and stabilize your shoulders. Perform these exercises three times a week to surf more comfortably, reduce pain, and prevent major injuries.

EXERCISES:

1. Shoulder Rotations:

   • Stand and perform large forward shoulder circles for 10-15 seconds.
   • Reverse direction and perform backward rotations for another 10-15 seconds.
     
     

2. Chest Stretch Against the Wall:

   • Stand facing a wall with your shoulder and elbow at 90°. Rest your forearm against the wall and twist your body gently away to stretch your chest.
   • Hold for 20-30 seconds and switch sides.
     
     

3. External Rotations (Rotator Cuff):

   • Stand with your elbow bent at 90° and held close to your torso. Perform external rotations using a resistance band or light weight.
   • Perform 10-15 reps per arm and 2 sets per side.
     
     

4. Internal Rotations (Rotator Cuff):

   • In the same position as the previous exercise, rotate your arm inward.
   • Perform 10-15 reps per arm and 2 sets per side.
     
     

5. External Rotations at 90° (Rotator Cuff):

   • With your shoulder and elbow at 90°, rotate your arm upward. Use minimal resistance and perform slow movements.
   • Do 8-10 reps per arm and 2 sets per side.
     
     

6. Internal Rotations at 90° (Rotator Cuff):

   • Repeat the previous exercise but rotate downward.
   • Perform 8-10 reps per arm and 2 sets per side.
     
     

7. Lateral Raises with a Hold:

   • Hold a light weight in each hand. Slowly raise your arms to the sides until they reach 30-40°, hold for 5-6 seconds, then lower slowly.
   • Perform 2-3 reps per sequence and repeat 2-3 times.
     
     

8. Front Plank:

   • Place your forearms on the floor, keeping a straight line from heels to head. Engage your core and glutes.
   • Hold for 20-30 seconds and repeat 3-4 times.

Conclusion:

These exercises will help you strengthen your shoulders and improve your surfing performance while preventing injuries. Be consistent, listen to your body, and consult a professional if the pain persists. At Triplemelon, we’re here to help you progress and enjoy your time in the water. For a customized plan, reach out to us to connect with expert trainers.

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If you have any questions, feel free to leave your comment and we will be happy to help you!