Physio tips for local surfers who’d rather be in the lineup than laid up with an injury

If you live anywhere near Bondi or Maroubra, there’s a good chance surfing’s part of your weekly rhythm — maybe even your daily one. There’s nothing like that pre-work paddle or sneaking out for a few waves when the winds swing offshore and the banks are lining up.

But if you’ve ever had that dull shoulder ache after a longer session, or felt a pinch mid-paddle that didn’t quite go away — you’re definitely not alone.

At Invigor Health, we see loads of surfers dealing with sore shoulders, tight necks, and general paddling fatigue. The thing is, most of these injuries aren’t caused by one big wipeout — they build up over time, usually from repeating the same movements without enough support or strength around the joint.

The good news? You can totally stay on top of it with a few smart strategies.

So, What’s Actually Going on With Surf Shoulders?

Surfing demands a lot from your shoulders — especially when you’re paddling. That repetitive overhead motion can really add up, especially if your rotator cuff or upper back muscles aren’t pulling their weight.

Over time, that can lead to things like:

• A nagging ache after longer surfs
• Pinching when lifting your arm
• Tightness that creeps up into your neck
• Shoulder fatigue that just doesn’t go away

It doesn’t mean you have to stop surfing — it just means your body’s asking for a little backup.

How to Look After Your Shoulders (So You Can Keep Surfing)

1. Strengthen the Muscles Behind You

A lot of us naturally overuse the muscles at the front (like the chest and front shoulders) and forget about the ones behind the scenes — literally.

To help stabilise the shoulder and paddle more efficiently, you’ll want to strengthen the muscles around your shoulder blades and upper back.

Some of our favourite go-to’s:

• Banded external rotations
• Wall slides
• Prone “Y” and “T” raises
• Serratus punches (great for paddling posture)

Tip: Keep it light and controlled — it’s not about lifting heavy, it’s about control and endurance.

2. Free Up Your Upper Back

If your thoracic spine (the middle part of your back) is stiff, your shoulders will try to compensate — and that’s when trouble starts.

A few simple mobility moves before or after a surf can make a real difference:

• Foam rolling between your shoulder blades
• “Thread the needle” stretch
• Gentle cat-cows

Even just a couple of minutes helps.

3. Fine-Tune Your Paddling Technique

Most of us don’t think about paddling technique — we just do it. But small changes can help you avoid overloading your shoulders:

• Keep your elbows slightly higher than your hands
• Don’t reach too far forward — stay in a range you can control
• Try to use your whole upper body, not just your arms

And if you’re feeling gassed halfway through a session, chances are your shoulders are working harder than they need to be.

4. Balance Out Your Land-Based Training

Surfing naturally puts you into a rounded posture — head forward, chest tight, back stiff. So it makes sense to counter that on land.

Try:

• Opening up your chest with mobility drills or banded stretches
• Strengthening the mid-back with rows or reverse flys
• Doing a bit of core work to support your whole frame

You don’t need a full gym setup — a resistance band and a bit of space can go a long way.

When’s the Right Time to See a Physio?

Honestly — earlier is better. If you’ve got shoulder pain that’s sticking around, or you’re feeling less stable or powerful in the water, getting on top of it now can stop it becoming something that sidelines you.

At Invigor Health, we work with lots of local surfers — from weekend cruisers to serious shortboarders. Whether you need a rehab plan, some help with technique, or just want to feel stronger paddling out, we can help.

Surf Pain-Free (and Paddle for Longer)

Your shoulders are doing a lot of work out there. Let’s make sure they’re up for it.

Come see us at Invigor Health in Bondi Junction or Maroubra — we’ll get you sorted with a tailored plan so you can stay out in the lineup longer, with less pain and more power.

Bondi Junction & Maroubra
Surf-specific shoulder care
Easy online bookings available