How to properly stretch your shoulders for surfing and dealing with shoulder injuries

 

As someone who has dealt with several shoulder injuries from dislocations, tendonitis, and frozen shoulder to name a few, I thought I would show you the stretches that I learned from physical therapy to prevent these injuries from recurring. I also did many of these stretches during recovery and they helped me recover full mobility and strength in my shoulder again. I currently do these stretches a few times a week and always before I surf and sometimes after. Since I have started doing them, I do not have any shoulder problems because they keep my tendons loose and warm.

 

Just a warning, I am not a doctor, so dont use this page to diagnose or treat you instead of seeing one. All of my injuries responded well to a few weeks of total rest, then a few weeks of stretching and strengthening exercise in physical therapy. It has been recommended that I get surgery, but I did not, and in my case, am near 100% normal and can do anything I want with my shoulders. I know others who needed surgery,did not repond to rest, and had no option but to get the surgery and now are fine as well. So either way, you will recover and get back to surfing and other activities.

 

IWhat to do if you have a shoulder injury:

 

When you come across a shoulder injury, always rest it until there is no pain. If pain lasts longer than a few days, go to a shoulder specialist (orthopedic surgeon) to get a diagnosis. A general family doctor is not a shoulder expert, so do not rely on them for a diagnosis. Most shoulder injuries that do not require surgery respond well to rest and ice for the first 2-3 days. Sometimes, you may need to rest for 2-8 weeks depending on the type and severity of the injury. Then, once pain has subsided, gentle stretches with some light strengthing exercises can be started, usually in physical therapy, until you are ready to get back at your sport.

 

Prevention of Shoulder Injuries:

 

Always warm up before you surf. I recommend doing the stretches below. These have helped me tremendously. Also, I recommend working out your shoulders (and whole body) with weights 1-2 times a weeks, this includes rotator cuff exercises. Before you get into the water, do some jumping jacks or something for 5 minutes that gets your blood flowing. If you are embarressed to do it on the beach, do it at home before you leave to surf. This will really help your shoulders. Also, as soon as you notice any types of pain, rest for a day or 2 and ice. This may cure the injury and may be better than making it worse and having to rest for 6 weeks.

 

Stretches - I do each of these stretches for 20-30 seconds. Also, in many cases I have just shown one side, for example, only the left. So make sure you do both sides/arms.

 

Rotator Cuff Stretch

 

You can do this stretch with both arms on a doorway or using just one as I have in the picture.

 

 

Shoulder and Arm Stretch

 

Just grab onto a door and stretch your arm. This really works the shoulder and chest.

 

 

Shoulder Stretch

 

This is just a modified version of the stretch above but at a different angle.

 

 

Tricep Stretch

 

For this stretch, I am pulling down with the right arm and stretching the left.

 

 

Internal Rotator Cuff

 

For this stretch, I am pulling up with the left arm and stretching the right. This can be done with a towel if you cannot touch fingers.

 

 

Chest, shoulders, back

 

 

Neck

 

 

 

 

Shoulders, Back

 

The important part to this is to make sure your arms are twisted like mine in the pic.

 

 

 

Shoulders, Back

 

For this stretch, I try to put my arms as high up as I can.

 

 

Shoulders, Back

 

 

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