Exercises to improve paddling

[JupiterSurfer]

I am just returning to the water after shoulder surgery and 6 months of rehab. My paddling fitness has suffered horribly. Can anyone suggest any exercises (other than swimming) that I can do when not surfing to improve my paddling fitness?

[sunsurfer1987]

Hey JS, an easy exercise for you might be to stand in front of a mirror (or not, but it helps to look at yourself to keep proper form), feet shoulder width apart. In each hand have a 5 pound to 10 pound (depending on how your shoulder feels, you might want to warm up w/ just the 5's). What you do next is similar to what you would do if you were doing the backstroke. Make sure that when you're arms are coming up, in front of your body (arms straight but not locked), that the plates are fat and parallel to the ground. Once your arms ares straight up in the air, easily begin to descend to your sides, until you reach the resting position at the bottom. Please follow your arms natural movement, and don't force them back and you're coming down. Remember to do it in a slow but consistent manner, and do this until you start to feel a little burn. Do from 10 to 15 repetitions, and 3 or 4 sets, then increase your reps as you feel improvement. It would also help you tremendously to stretch every morning when you wake up and before you go to bed. When you take showers gradually increase the temperature of the water to a temp where its really hot, but not burning you (like a Jacuzzi) and et the water hit your shoulders for about 30 seconds, after the 30 seconds slowly decrease the temperature to the coldest you can take, and too, let it hit your shoulders for 30 seconds. Alternate back and forth about 4 times (2 times hot and 2 times cold). This will help the blood flow in your shoulders and alleviate some of the soreness from working out.
I hope this helps! Let me know how it all works out!

Rod Franco
francora@ddg99.navy.mil