Shoulder Workshop

Always listen to your body. If you are in pain, don’t push too hard, otherwise it could happen that you fall back into the inflammation phase.

Routine 1 - Reverse Stop Sign

Step 1 - Stability

Tool: Rubber Band
Time: 20-30 seconds

This is static hold work to test out your stability in the shoulder. You should feel the muscles on the underarm, armpit and in the front of the shoulder.
If you feel good move to Step 2.

Step 2 - Strength

Tool: Rubber Band
Reps: 3-5

We are going to add some movement to the exercise, nice and slow. You again should feel the muscles in the shoulder area working.
If you feel good move to Step 3.

Step 3 - Power

Tool: Rubber Band
Reps: 3-5

Now we are adding some faster movement to the exercise, to prep you for surfing. Slow lowering down and a fast, accelerating movement up.

Routine 2 - Banded Stop Sign

Step 1 - Stability

Tool: Rubber Band
Time: 20-30 seconds

This is static hold work, make sure you are upright. You should feel the muscles around your shoulder. Be aware of the sticking points und where it feels uncomfortable.
If you feel well-off move to Step 2.

Step 2 - Strength

Tool: Rubber Band
Reps: 3-5

Let’s add some movement, like above keep it nice and slow. Get your shoulder muscles moving.
If you feel comfortable move to Step 3.

Step 3 - Power

Tool: Rubber Band
Reps: 3-5

Now we are adding some faster movement to the exercise, to get you in the water again. Adding some accelerating movement to strengthen your shoulder.

Routine 3 - Paddle Stroke

Step 1 - Stability

Tool: Rubber Band
Time: 20-30 seconds

We start again with a static hold within the exercise. Hold where you feel a bit of discomfort and play around with some outwards angles.
If you feel good move to Step 2.

Step 2 - Strength

Tool: Rubber Band
Reps: 8-10

Add a slow and stable movement of a full paddle stroke. End the stroke where you feel a discomfort in your shoulder.
If you feel good move to Step 3.

Step 3 - Power

Tool: Rubber Band
Reps: 8-10

Now we are adding some power componence, similar to surfing. Fast and accelerating stroke to the back and slow movement of the arm upwards.