Build your paddle strength and endurance with this 11-minute follow-along routine for surfers. Join Dr. Tom, Australian osteopath, for a practical workout to support stronger paddling—especially if you can’t get in the water every day.

Using a medium or heavy resistance band and light dumbbells, we’ll work on:

🏄 Paddle posture and strength to support speed and endurance.
💪 Lat strength—a key part of your paddling movement.
↔️ Chest mobility and shoulder positioning for more comfortable movement.
🔄 Shoulder blade mobility and control.
🔥 Core and back extensor strength to help maintain your paddling position on the board.

Whether you’re a weekend surfer, preparing for a surf trip or staying active between sessions, follow along at a resistance that lets you maintain smooth, controlled technique.

EQUIPMENT
• Medium or heavy resistance band
• Light dumbbells
• Exercise mat or comfortable floor space

Stay to the end for Dr. Tom’s paddle tips and cues to help you get more from the exercises.

CHAPTERS

00:00 Introduction
00:25 Exercise 1
02:18 Exercise 2
05:39 Exercise 3
07:33 Exercise 4
09:19 Exercise 5
11:03 Dr. Tom’s Paddle Tips

Subscribe to The Fix It Doc for surf strength, mobility and rehabilitation guidance to help you move better and keep surfing.

This routine provides general exercise guidance, not individual injury treatment. Choose a suitable resistance, don’t push through shoulder pinching or pain, and seek an assessment for persistent symptoms.

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