Fitness with Sascha Lange: The best shoulder exercises for surfers

Sascha Lange

· 12.06.2024

Photo: Miles Taylor/Freestyle Pro Tour

The shoulder is one of the joints with the highest load in windsurfing

Surfing personal trainer Sascha Lange focusses on your shoulders - the part of your body that is under constant strain when windsurfing.

Topics in this article

Shoulder training with the loop band
Side bent over lift
Cactus
Scapula rotations in the quadruped position

Windsurfers are always complaining about their shoulders and back. Passionate windsurfer and personal trainer Sascha Lange, who looks after professionals such as Jacopo Testa, knows the weak points and how to tackle them. First of all, he worked on his backNow it's the shoulders' turn. Incorporate a few of his exercises into your workout and start the season fit.

Sascha: "In windsurfing in particular, the shoulder is almost always involved and often makes the difference. A healthy shoulder can move in almost all directions. But the most fragile joint in the body is both a curse and a blessing, because shoulder problems are no joke, as the pain can cost you many windy days on the water. The reason for this is that the shoulder is mainly stabilised by muscles, tendons and ligaments. However, this also means that we can actively improve the condition of the shoulder. With the following exercises, you can strengthen and mobilise it to add your own personal style to the latest manoeuvres, just like Master Jacopo Testa."

Shoulder training with the loop band

Place a loop band around your hands. Tighten the band and move your hands as far apart as possible. Now stretch your arms forwards, holding against the resistance exerted by the band on the back of your hands. Breathe out as you stretch.

Bring the band back in front of your chest. Maintain the tension at all times. Breathe in as you pull it in.

Now stretch the band upwards over your head and exhale.

Breathe in and bring the band back in front of you before you start the next push forwards (1). This sequence should be seen as a movement and repetition. Ten repetitions over two to three sets will make your shoulders burn. Alternatively, you can also perform the exercise with a knotted towel.

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Photo: Johannes Gey

Side bent over lift

A healthy shoulder is strong in all directions and in all movements. In traditional training with weights, the rear part of the shoulder often falls behind. And we windsurfers in particular should definitely include the rear shoulder in our training and pay attention to it.

Bend forwards by tilting your pelvis back and bending your knees slightly. Keep your back straight and your chest proud. Let your arms dangle loosely downwards.

Now raise your arms sideways. The back shoulder is a small muscle and small weights are sufficient. 20 repetitions in four sets with water bottles is absolutely sufficient to start with.

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Photo: Johannes Gey

Cactus

This exercise originates from yoga and has many variations. Here you can see the standing version.

Choose a shoulder-width stance, keep your back straight and your chest proud. Your head looks forwards and your arms are bent next to your head like a cactus from the Mexican steppe.

As you inhale, turn to the side as far as you can while your feet continue to point forwards. As you exhale, come forwards again...

...before you turn to the other side the next time you inhale. I also look over my back shoulder here, because on the water we are usually in full motion and not just isolating one part of the body.

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Photo: Johannes Gey

Scapula rotations in the quadruped position

Healthy shoulders are a prerequisite for an epic day on the water. The most fragile joint in the body can move in almost all directions and should therefore be trained from all directions. This exercise always reminds me of an old steam locomotive.