This shoulder and chest stretch has become one of my favorites, especially after a long paddle session.  Over time, this exercise will help increase shoulder flexibility and may help alleviate shoulder pain.

1.     First, take a wide and loose overhand grip on the shaft of your paddle.  Let the paddle rest against the front of your legs.

2.     Next, inhale and raise the paddle up and over your head while maintaining completely straight arms.  The key to this exercise is to keep your arms straight.

3.     Bring the paddle all the way down behind your back again maintaining the straight-arm position.  Your chest will be facing outward and shoulders pulled back.

4.     Last, exhale and lift the paddle back over your head and down in front of your body to the starting position.  This counts as one repetition.

**If you find it challenging to execute this movement then try loosening your grip on the paddle’s shaft and widen your grip spacing between hands.  Remember to keep your arms straight.

**Perform two sets of 10-12 repetitions, slowly working up to sets of 25-30.  Over time, after you have gained enough shoulder flexibility and are able to move your grip closer on the paddle, you can perform up to 50 repetitions at time.

**Perform this exercise in a slow tempo and in a controlled manner.  Please be careful with this one and only do what is comfortable.

1.
 

2.
 

3.

4.

**Please consult with your physician or physical therapist to receive clearance before trying this exercise.  I would not prescribe this exercise for anyone with a rotator cuff tear.

Visit Nikki Gregg online at www.nikkigregg.com