Stop Shoulder Pain! The Secret Weapon for SUP Racers: Mobility and Stability Exercises they Won’t Tell You
Shoulder Pain, slowing down your SUP Game? You’re not alone. Conquer nagging aches and release your paddle potential with Moveology Physical Therapy & Wellness’ Paddle Fitness Series. (Check out Part 1 & 2 of our Paddle Fitness Series for lower body tips and a Powerhouse Core!)
Here in Part 3, I focus on the upper body, a key area often overlooked by paddlers. Paddling is a fantastic workout, but repetitive strokes can strain your upper body. We'll explore why mobility and stability are crucial and show you specific exercises (demonstrated in our video!) to improve your range of motion and muscular control.
As a physical therapist and competitive SUP racer, I've seen firsthand how incorporating these mobility and stability exercises into a routine can dramatically improve paddling performance and prevent injury.
Why it matters?
First, think of your arms as levers, not the engine. Your core and lower body should be the power behind your strokes. Tight shoulders and a restricted back hinder your power transfer, making paddling less efficient and more prone to injury. Stability is your foundation. Strong scapular control lets you channel core power into powerful strokes, minimizing injury risk. Rotator cuff issues, shoulder impingement, and back pain? Mobility and stability can be your shield!
Unleash your Reach: Mobility Exercises for Powerful Paddling
Imagine yourself reaching for that perfect stroke – good mobility allows you to extend your arm overhead comfortably, catch the paddle in the water, and move the paddle through the water.
Here are key exercises to target your shoulders and mid-back, unlocking the full range of motion you crave.
Overhead Shoulder Range Of M:
This stretch targets shoulder mobility, crucial as you initiate your stroke with reaching forward and maximizing paddle power.
Bookopener Thoracic Rotation Stretch:
Think of your mid-back as the bridge between your core and paddle. This stretch unlocks rotation for smoother strokes. (Bonus: it also improves overhead mobility!)
Pec Stretch:
Tight pecs can restrict overhead mobility and posture. This stretch improves your reach and overall paddling comfort.
Powerhouse Stability Exercises for Peak Performance
Looseness is key, but let’s focus on building stability to create a strong foundation for your paddling strokes. Strong scapular control protects your shoulders during those repetitive overhead motions. Here's how to build it
Your Latissimus Dorsi muscles are are your paddling workhorses and the largest muscle along your torso. These exercises strengthen them, taking the pressure off your smaller shoulder muscles and preventing overuse injuries.
Lat Pulldowns : This Classic exercise can be performed on a Cable Pulley Machine, or with Resistance Tubing/Bands.
Lat Dumbbell Pullovers: This move stretches and strengthens your lats for a smooth, powerful pull through the water.
Rows: will target your lats as well as your trapezius muscles and rear deltoids. Providing for that stable scapula to protect your shoulder overhead motion.
Serratus Anterior Scapular Rotation at wall: Don't underestimate this under-the radar-muscle! The Serratus Anterior stabilizes your shoulder blade, protecting your rotator cuff during overhead paddling. Weakness in the Serratus is often found with those that have rotator cuff injuries and shoulder pain with overhead activities.
Paddle Like a Champion:
Mobility + Stability = Paddle Domination!
By incorporating these exercises, you'll unlock smoother paddling, reduce injury risk, and conquer the water with confidence.
Ready to unleash your inner champion? Moveology PT & Wellness' Paddle Fitness Series has you prepped for SUP season. Download our Free Paddle Tips guide (link below) and check out Parts 1 & 2 of our Paddle Fitness Series for lower body and core and lower body domination!
Now that you have the tools, get out there and paddle like a pro!
KRISTEN McGREGORY-HAIR, PT
Owner/Physical Therapist
A native Texan passionate about empowering people through movement, I've been a Physical Therapist in the Dallas-Fort Worth area since 2004.
For 5 years I actively competed and Won multiple SUP races across Texas through the Texas SUP Race Series. I have been a Participant and Completed the 21-mile Tyler’s Dam That Cancar Paddle. I continue to SUP for recreation, and travel the world to Surf some of the Best Waves.
My passion is to help patients not only recover from injury but also take control of their health and live active lives. I believe in patient education and strive to ensure everyone understands their condition, treatment options, and how to manage their well-being.
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