Surfer's Posture Program
Fix the paddling posture, pop-up mechanics, and rotational imbalances surfing creates.
Paddling builds dominant pulling muscles at the expense of thoracic extension. The pop-up demands explosive hip flexion the body can't access without corrective work. Years of surfing without addressing these patterns creates rounded shoulders, forward head, and tight hip flexors that show up on land and in the water. This 20-video program reverses it all.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 10 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 10 minutes. Weeks 4-6: 8 exercises, about 19 minutes. 4 new exercises come in, 1 drops off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Do these 5 exercises each session, about 10 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 10 min
Your routine each session
- 1T-Spine Rotation
- 2Prone Cobra
- 3Scapular Wall Slides
- 4Face Pulls (Resistance Band)
- 5Single-Leg Balance (Eyes Open and Closed)
Phase 2ProgressionDo these 8 exercises each session, about 19 minutes. 4 new exercises come in, and 1 you have already learned drops off your list.
Weeks 4-6
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 4 new exercises come in, and 1 you have already learned drops off your list.
Weeks 4-6
8 exercises
about 19 min
Your routine each session
- 1T-Spine Rotation
- 2Prone Cobra
- 3Scapular Wall Slides
- 4Face Pulls (Resistance Band)
- 5Hip Crossover Stretch New
- 6Dead Bug New
- 7Doorway Chest Stretch New
- 8Diaphragmatic Breathing New
No longer in your routine: Single-Leg Balance (Eyes Open and Closed). You have learned these, so keep them for days you want extra work.
Short on time? Do just T-Spine Rotation, Prone Cobra, Scapular Wall Slides, Face Pulls (Resistance Band) (about 8 min).
Do any of these sound familiar?
- Rounded shoulders that persist off the water
- Tight hip flexors that limit pop-up height and speed
- Neck pain from paddling and duck-diving
- One hip tighter than the other from stance asymmetry
- Upper back tightness after long sessions
- Difficulty fully extending the thoracic spine
Why this happens
The root causes behind surfer's posture program.
- Thousands of paddle strokes training internal shoulder rotation and thoracic flexion
- Hip flexors shortened by the prone paddling position and explosive pop-up
- Cervical compression from head-up paddle position and duck-diving
- Asymmetrical hip rotation from regular or goofy stance creating bilateral imbalance
Why this works
Mike surfed growing up and knows the paddle pattern intimately, thousands of strokes that build the lats and pec minor at the expense of thoracic extension. This program specifically targets the pull-dominant shoulder pattern, restores hip flexor length for a cleaner pop-up, and addresses the cervical compression from paddling and duck-diving.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
Will this improve my pop-up?
Very likely yes. Most pop-up inefficiency is structural, tight hip flexors and limited thoracic extension, not technique. When the structure is right, the movement follows.
I surf every day. When should I do this?
After your session is ideal. The thoracic extension work is most effective when the body is warm, and it accelerates recovery for the next session.
Does it matter if I'm regular or goofy?
The program addresses bilateral hip rotation regardless of stance. Most exercises are done symmetrically to restore balance between your dominant and non-dominant sides.
I have shoulder pain from paddling. Is this safe?
Yes, the program avoids overhead loading and directly addresses the pec minor and subscapularis tightness that causes most surfer's shoulder pain.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 9 corrective exercise videos
- Mike explains the surf-specific mechanics behind each movement
- Full demonstration with clear form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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