The Banded Paddle Stroke exercise is a great exercise to engage a lot of the deep rotator cuff muscles and the big prime mover muscles used for paddling. The goal is to pivot over from the hips, keeping the back relatively straight. From this position, keeping the arms straight, you gradually pull down through shoulder flexion towards your hip pocket. There are three stages to this exercise:

Part 1: Static holds- working on the stability aspect, good for acute injury recovery. Pull down the band and hold at the point of small discomfort. You can also experiment with bring the arm out laterally a bit to explore different ranges of motions in the shoulder and their load bearing capacity.

Part 2: Strength- Starting to add a little more load and add some slow movement to the exercise. Taking the arm through full range.

Part 3: Power- Start adding fast velocity movements into the mix.

If you can comfortably do part 1 with minimal pain, then you progress to part 2, and so on to part 3.