3 Physical Therapy Exercises to Help Prevent Injuries While Stand-Up Paddle Boarding

Stand-up paddle boarding (SUP) has become one of the most popular summer activities because it combines balance, strength, endurance, and time outdoors. While paddle boarding is generally considered low impact, it still places demands on the shoulders, core, hips, knees, and lower back.

Without proper strength and stability, paddlers may experience:

• Shoulder strain

• Low back pain

• Hip tightness

• Balance issues

• Muscle fatigue

• Overuse injuries

At our physical therapy clinic, we often recommend targeted exercises to improve stability, posture, and endurance before spending long hours on the water. Here are three excellent exercises to help reduce injury risk and improve paddle boarding performance.

1. Plank Holds

Paddle boarding requires strong core stability to maintain balance and control while moving on unstable water. Weak core muscles can place excess stress on the lower back and shoulders.

How to Perform:

1. Start on your forearms and toes.

2. Keep your body in a straight line from head to heels.

3. Tighten your abdominal muscles and avoid letting your hips sag.

4. Hold for 20–30 seconds and repeat 3–5 times.

Why It Helps:

Planks strengthen the deep core muscles that stabilize the spine and pelvis while paddle boarding. Improved core control can help reduce fatigue and lower back strain during longer sessions.

2. Single-Leg Balance Exercise

Balance is one of the most important components of stand-up paddle boarding. Improving single-leg stability helps train the small stabilizing muscles in the ankles, hips, and core that keep you upright on the board.

How to Perform:

1. Stand on one leg with a slight bend in the knee.

2. Maintain an upright posture.

3. Hold for 20–30 seconds.

4. Repeat 3 times on each leg.

To make it more challenging:

• Close your eyes

• Stand on a cushion or soft surface

• Add gentle arm movements

Why It Helps:

This exercise improves balance reactions and ankle stability, helping reduce the risk of falls and improving confidence on the water.

3. Resistance Band Rows

Paddle boarding relies heavily on the muscles of the upper back, shoulders, and arms. Weak posture muscles can lead to shoulder pain and fatigue during repetitive paddling motions.

How to Perform:

1. Attach a resistance band to a stable surface.

2. Hold the handles with arms extended.

3. Pull the band toward your ribs while squeezing your shoulder blades together.

4. Slowly return to the starting position.

5. Perform 2–3 sets of 10–15 repetitions.

Why It Helps:

Rows strengthen the upper back and shoulder stabilizers, improving paddling efficiency and reducing stress on the neck and shoulders.

Additional Tips for Safe Paddle Boarding

To further reduce injury risk:

• Warm up before getting on the water

• Stretch the hips, shoulders, and hamstrings

• Stay hydrated

• Use proper paddling technique

• Start gradually if you’re new to the activity

• Wear a personal flotation device and safety leash

When to See a Physical Therapist

If you experience persistent pain, stiffness, balance problems, or discomfort while paddle boarding, physical therapy can help identify underlying mobility or strength limitations before they become more serious injuries.

A physical therapist can create an individualized program to improve:

• Core strength

• Balance

• Shoulder stability

• Flexibility

• Endurance

• Movement mechanics

With proper preparation and conditioning, stand-up paddle boarding can be a safe, enjoyable, full-body activity all summer long.