DPT Surf Prep - Part 2: Paddling Position Endurance Exercises

In Part 1 we covered some mobility exercises for the upper back and neck. Here in Part 2 we are talking about building endurance in your upper back and establishing the proper position to optimally paddle from.
Surfing is fun, but it only accounts for a small percentage of time in our actual session (this is skill and conditions dependent, obviously 😃). What will keep you surfing LONGER is to have more endurance of your paddle muscles and keeping your neck, back and shoulders out of painful positions.
Here, Ryan DeWitt, PT, discusses some points of performance for optimal paddle position, and some exercises to make sure you have the appropriate endurance in the trunk, upper back, neck and shoulder region to paddle stronger, longer and ultimately improve your surfing and your stoke 🔥.
Give these variations a try and see how they go- easy or hard?
And remember to SQUEEZE YOUR BUTT the next time you paddle out and let us know how it goes 🤙.
Interested in a more comprehensive program? Reach out to our office to make an appointment with our PT Specialist before that next swell comes in!

[@luizarruda2873]

Cool thanks

[@ryanallen6092]

Nice!!

[@dewittphysicaltherapy]

Thanks!

[@reboundpt4987]

How often would you do this in a week and sets/reps?

[@dewittphysicaltherapy]

I would work on this 2-3x/week. To start, just hold that position 5x10 seconds. For more intermediate, cycle the arm movements and perform 3 sets of 8-10 reps/arm. It's less about the arms and more about building endurance in the low back, thoracic spine and glutes in that position, and is modulated by using the arms and makes it more sport specific.