Shoulder Maintenance and Preparation for Dryland Paddling...
A special note from a PT member of our surfing paddling community: "The shoulder raise exercise with the band in the diagonal or scaption - it’s best not to have the thumbs pointed downwards. Newer research has shown that it places too much tensile load on the supraspinatus tendon as well as increases internal rotation with elevation. The latter induces more risk of shoulder impingement and thus compressive loading on the rotator cuff tendons. I would also just caution in the arm hang that 5 minutes is a long duration and may induce some creep into the capsules and labrum which may not be ideal especially for those already on the hypermobile spectrum with their shoulders." Listen to the doctor and don't do the arm raises with thumbs down!
The Power of XSWIM Out of the Water
At Home Dryland XSWIM Workouts require a few simple tools. Watch this video to see what you'll need.
1. Resistance Device - Use one or the other
2. Exercise Ball or Bench - Use one or the other
Or Use Vasa Trainer or S4 Trainer
How long does each workout take?
How long do I have access to the workouts?
Can I use a Vasa Trainer?
Can I use S4 Trainer?
"I just wanted to let you know that after doing your XSWIM program I went on a vacation and scored epic waves!!
After surfing 6+ hours a day for a week I could really tell that I was in shape. Especially because I wasn't sore and my husband was barely able to lift his arms 😂.
My favorite part about the program is that I feel like I can sprint to catch waves - I feel so fast - I'm so fast I create a wake. I've been surfing for 30+ years and am amazed at how after watching your videos and doing your workouts how much faster I am. Thank you so much!! Mahalo Nui."
"About three years ago surfing through the winter, I was shown a video of me paddling into a wave at my local break. My arms were flailing around and didn’t look effective at all. That’s when I went searching around for paddling help and I found your videos. They are an amazing value for the price, I can definitively say that. I practiced the techniques both in the ocean and in the pool, plus added the XSWIM fitness program 3 days a week, and I am catching WAY more waves than before. I even used a Trace to track this – more waves, more ride time, way more stoke, way more FUN! I highly endorse your program. Easy to follow, easy to use. Every surfer should get it."
"MORE WAVES, MORE FIT, MORE FUN!"
"If you are a serious about getting into surfing shape the XSWIM workout is the real deal. The results were incredible, I am able to catch more waves, surf longer sessions, and gained more confidence in and out of the water. The variety of exercises combined with a pool workout keeps things fresh and challenging. After an XSWIM workout my mind and body feel amazing.
The Workouts are realistic. Having completed the OB Paddle Out Workout I really thought the breathing exercises were right on and simulated a brutal paddle out. Especially the Endurance set with holding your breath for plank pose. And the 200 with breath control is very good because as we know you can't necessarily breathe when we want to in the surf. Stretching at the end was good too. Really enjoy these workouts!"
"After two or three sessions per day for a week straight, my arms still felt strong. The benefit from XSWIM for Surfers was amazing. My wave-count was easily double that of my traveling companion. Even a guy who I did not know commented how strong my paddling was. I recommended XSWIM for Surfers to whomever would listen. It was an epic trip because the waves were good the entire time and because I was able to make the most of each session. Thanks again!"
TOP 3 MUSCLE GROUPS FOR PADDLING
In this free video series, you'll learn which muscles groups are most important to condition for paddling, why they are critical, and how to strengthen them. Videos are sent straight to your inbox. Sign Up Today!
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