Paddle x ray

The Dislocate

Shoulder strength and mobility are at the core of a good SUP stroke. The shoulder joint dictates everything from reach to straight arm strength but is also vulnerable to strain and inflammation if not strengthened through its full range of motion. The dislocate exercise is used as a foundation exercise for rehabilitation and injury prevention in sports where shoulder integrity is paramount by improving strength and mobility through the full natural range of motion. Add this simple but effective exercise to your workouts for bulletproof shoulders.
Perform this exercise when fully warmed up or at the end of workouts/paddle outs. Do not perform this exercise if you feel any pain or discomfort and consult your physio/doctor.


SUP Dislocate step1


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.





SUP Dislocate step 3



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..




February 10, 2017 — Enzo Boccia

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