Grab your paddle with a wide overhand grip, arms down straight, elbows locked and core engaged with a shoulder width stance.
Raise arms to the ceiling maintaining elbows locked and core engaged. As you come overhead slowly roll the shoulders forward (think of showing your arm pits). Once the paddle is overhead bring your shoulder blades together.
Rotate shoulders to slowly pull paddle down behind your back keeping elbows locked and a light but firm grip to stretch the forearms and wrists. Once the paddle has touched your body return to the front by squeezing your shoulder blades together and rolling your shoulders forwards as you reach overhead.
Perform 3-5 sets of 10-15 reps 2-3 times a week.
As your flexibility improves gradually decrease the width of your grip over time. As your mobility improves you can add the strength phase of the exercise by gradually increasing the weight. This can be done by using a dowel and barbell weight plate or simply by strapping a water bottle to your paddle.
See you out there..