PADDLE YOUR SURFBOARD LONGER & FASTER without neck pain | Paddle Like A Pro Surfing

[@ryanchambers5972]

Man, I just held that reverse plank for the whole prescribed 3 minutes.... Very easy way to break a sweat. Great video.

[@stuartgaylor2420]

Thanks Kale. I have been out of surfing for 12-15yrs as I was struggling with injuries and my old custom board was just getting too hard to paddle and at the time so I lost interest and moved on to another sport as I couldn’t afford a new board. WELL I have just bought myself a new weapon 5’11 with 34.4 litres of foam and watched this video before heading out for my first surf in a very long time. I caught 27 waves over a 2hr 50 minute session, this video gave me reminders of things I had forgotten which made a huge difference. I also cannot get over new board technology, especially to help this 47yr old kiwi get back to a sport I’ve missed dearly. You break things right down and explain everything so clearly. Keep up the great work Kale 🤙🏽 Thanks again 😃

[@WEEBER13]

Hey, super helpful comment! Curious - what do you happen to weigh? I'm trying to gauge what volume might make sense when this land-locked wannabe surfer makes it to the ocean this Summer! 😅

[@stuartgaylor2420]

@@WEEBER13 Hey mate thanks. I weigh 75kgs and I am 180cm tall. The board is a JS Industries Blak Box 3 squash tail High performance small wave short board. Dims are 5’11” x 20 1/4 x 2 11/16 x 34.3 litres I am from a skating and surfing background and did a couple local comps when I was younger so this board really helped me get back into surfing. It comes down to your ability and fitness also to get the right board for you.

[@WEEBER13]

@@stuartgaylor2420 super helpful, mate! TY so much!

[@chacal7]

Cheers from Uruguay mate. Incredibly, after having surfed for 25 years now, this is the first time I find myself with a paddling tutorial on KZbin. Great tips. Much appretiated.

[@KalesBroccoli]

Never too advanced to learn something! I learn all the time!

[@elikane7701]

thanks for this. I will be 68 in a few months, and have been surfing since my teenage years. I started doing these exercises and instantly recovered my good paddling posture

[@crimzongaming5470]

Changed my technique with how you demonstrated paddling and have significantly cut down on neck strain and pain. Thank you for the small but invaluable advice. 👌

[@nealsonntag]

Been struggling with my endurance in my traps/rear delts to the point of my eyes rolling back in my head from the pressure around the back of the neck. I'm in to bodybuilding so I have a lot of mass up top and was being stubborn trying to just push through it. Going to work on keeping that back arched and using the lats more!

[@Tuganotube]

this lesson took a huge huge impact to my surf. you´re great dude! and a hell of a teacher. Greetings all the way from Portugal! love your work!

[@andysmith1482]

Another informative video Kale. Thanks for this and for all the others. I totally agree with the banana philosophy. I've struggled on my local beach break trying to get out the back, fighting through line after line of in rushing white water. By the time I get out there, my shoulders feel dead. Recently, I've focused on the banana position and on longer, fuller paddle strokes and this has really helped my durability. I can move through the water easier and for longer periods too. Great tips, especially for the non-water exercises. Thanks again.

[@KalesBroccoli]

That’s awesome - the best kind of feedback! Totally stoked it’s helping you 🙌🏽🙌🏽

[@joshoos77]

You Love The Banana Too!!

[@barzilla8788]

Thanks for the tips Kale! I struggled with paddlingin my first years of surfing. My advice is to start freestyle swimming once or two times per week. Trust me, after a few months your paddling will be much stronger and your endurance will rise! Especially if you are not living near a surfspot. Cheers!

[@JetLag317]

Great video. Although I’ve been surfing and bodyboarding intermittently for around 25-30 years or so, sometimes with large gaps in between routine sessions, I still would definitely consider myself a novice at surfing because my paddling has always been weak due to lack of endurance (killer body boarder though, for what it’s worth.) Even though I’m very comfortable with larger surf, pop up, balance, reading the water, etc, my weak paddle has always limited my wave count and thus my progression as a surfer. This video has been very informative for me, so thanks Kale! With some hesitation I might recommend getting some paddle gloves. They give you more paddle power while giving your arms a good work out. You have to be careful though. improper technique along with the increased resistance the gloves create can cause problems in the shoulder muscles, so your paddle strokes need to a lot more deliberate and slower so you don’t tire out or tweak a muscle. Also the kook factor lol. ✌🏽

[@francescoaccattoli8692]

Hi Kale, thanks for your video, really helpful. There's so many videos about paddling, but your is the most effective because for first time you show the right movements and the correct position on the board from different points of view. I improved my surf watching yours video.

[@KalesBroccoli]

That’s awesome mate!!! Love it 😍

[@TheA1carpetman]

I broke my arm 8 week ago so some lake paddling at Lennox for now cheers for the pointers

[@nickwells4541]

Great video! I’ve been surfing with a buddy of mine and noticed that I’m progressing a lot faster than he is, now I realize it’s because of our difference in paddling. I’ve practiced paddling as your vids teach and my buds paddling is pretty shite. Lol. Thanks guys, yew!

[@KalesBroccoli]

Haha epic! You’ll have to let him in on the secrets’

[@wil.p3009]

Looking now to get like a 6’4 - 6’6 fish after riding foamie’s and longboards for a while, your channel has help my surf progression so much thanks kale!

[@KalesBroccoli]

Thank you Will!! Awesome news! 🎉

[@user-id5hu5jt3g]

Thanks Kale. Thanks for those videos. I'm a middle aged person, not a strong swimmer but developed a curiosity in surfing. I've been watching dozens of surfing videos when I came across yours, which I found informative because you touch on exercise we should do out of the water. Indeed, preparation for surfing starts on land. Well, I'm going to book my weekly swim lessons, improve my swimming (& paddling), practise like mad before I attend one on one surf lessons in Northern Sydney beaches. I've been told to take things easy, learn through baby steps & just enjoy the learning journey. If you have any advice for a middle age first timer, feel free to drop some comments.

[@ed1pk]

Swimming doesn’t help all that much surprisingly. Works different muscles. But definitely become a strong swimmer to be comfortable in the ocean. Start on a large foamie. Minimum 8’. And learning to skateboard on a carver board is great for balance along with doing wheelies/manuals. It’s all about shifting your weight front to back, sliding your feet up and down the board. Good luck 👍

[@WetPaintChi]

@@ed1pk but good to know if you need to learn how to swim/just be in the water just in case/ in general I think. But i totally get what you're saying

[@ed1pk]

@@WetPaintChi Always remain calm in the water and learn to hold your breath without exhaling. If you surf long enough, you will get smashed by a large set of waves and need to conserve your oxygen while under water. Kicking your legs and exhaling will use up valuable air. Stay calm and reach down for your leash and pull yourself up to your board. Sometimes leashes break, so don't go out in conditions where you won't be comfortable without your board. 👍

[@reneedylan6147]

Hey Kale 😊 Thanks for this info. I've been learning more about the importance of paddling lately as I'm still I'm the beginner stages and I've just come across your video again focusing on the importance of paddling. Thankyou. Very valuable info!!

[@beastaa666]

I roll slightly and bring my hands under the board for most of the stroke. It keeps your board from shifting direction and is more efficient, with the force you generate being linear. Years of the gold coast sweep haha.

[@k1ng401]

This is something I definitely will work on. I’m still walking out to the waves at the moment as I get absolutely exhausted after only a few seconds of paddling. I can barely lift my head up so I think I’m using all the wrong muscles.

[@JonJOn0]

5:20 that was exactly what I was looking for 😁. I had an 8 days in a row surf session in Morocco recently and after the 5th day it got so difficult to paddle than I would waste a lot of energy and miss waves because of exhaustion. Of course a bad technique is probably to blame too, but I have also decided I must work out these paddling muscles even when back at home.

[@Mannsy83]

I am doing this now, seems a lot faster and no pain ....great tips!

[@chrischee4888]

Broccoli, your videos are very well made. My partner and I appreciate them all down here in San Diego! Thank you from two kooks.

[@KalesBroccoli]

😍🍆

[@inesmayoral9157]

Hi from Puerto Rico. I am working in my paddling and learning to balance in a surfer trainer, to then try to stand up . Helpful videos. Thank you

[@KalesBroccoli]

Thanks bro!!

[@BRISTOLKETTLEBELLS]

Great information! Besides the reverse plank suggested here, I’d like too recommended the kettlebell swing. Great for lower back endurance.

[@nmeotti]

Thank you so much Kale! My hurting neck is the biggest difficulty limiting my surfing exeperience. And by reaction I sometime paddle with my chin on the board, so exactly the opposite as it should be! Thank you again

[@paulphillips529]

So sometimes I get lower back problems from big paddle days. I find instead of sitting on my board out the back I will get off my board and just kick my legs like I’m treading water or even have a good stretch while treading water. Helps loads love the vlogs🤘🤟

[@KalesBroccoli]

Awesome! I sometimes just dangle my body off of the board :)

[@taniavanwykdevries]

I cannot agree more. Once I mastered popup and getting onto the board consistently and started going in deeper to the back break paddling really was my next obstacle and building strength here is important. Very funny part where you sinking on the board 😂

[@Mike-ev4zn]

Not sure if you do reply. Newbie surfer here. But you taught me how to surf from a thousand miles away! MAHALO from Honolulu 🤙🏼

[@KalesBroccoli]

Epic!!

[@hijinxxxx]

Watching from the shore, my wife was the first to point out to me that more experienced surfers arch their backs. As a noob I know my head isn't up high enough. I think it's basically just lower back strength. The more you surf/paddle the stronger your lower back and you're able to maintain the "Cobra" position. Doesn't have to be an erect banana bro!

[@KalesBroccoli]

It is lower AND middle back. You’ll burn your lower back is you isolate it too much.

[@ryan-870]

@@KalesBroccoli sorry this is really late but about burning the back, since i already have mid and back pain just as a usual thing, will this technique make that pain even more intense?

[@anastasiablazhenova3692]

THANK YOU! I have surfed with many coaches and every single one of them told me that the ONLY way to improve paddling is to spend more time in the ocean. Well, no doubt, it works, but when you live in Moscow, Russia this advice is not particularly applicable. So glad I can now work on my paddling muscles from home

[@SabrinaDacosta]

Or in a pool.

[@kylewattshowtobecomealyftd4607]

Always always always very very very very helpful thank you and please keep it coming you guys are the top 1% of the 1% of the 1% * Infinity doing what you do and you guys are great at it but no one else is doing what you guys do she's not at the level and what you guys doing top-notch yes I alway from Virginia Beach Virginia

[@Blues40]

Thanks for sharing all of your hard earned knowledge. It has really helped my surfing dramatically. Much appreciated, aloha 🤙

[@KalesBroccoli]

🙌🏽

[@edwardrazzano1906]

Hi Kale, I have been surfing for 35 years and I concur with your views on paddling. I can honestly say that my take-off is by far the weakest part of my surfing skill-set. In the videos you have dedicated to this subject I have learned so much. Thanks for your content!

[@getstrongwithkelley5573]

So good! Love the technicality of this video. Im a fitness coach and I am very new to surfing. This is such a great video.

[@sethheinzman5823]

I used to get really tired surfing and my back would be sore. I don’t surf every day or every week. It’s more like once or twice every few months. But for some reason ever since like a year ago, everytime I surf my neck and back doesn’t get sore anymore. I’ve been surfing for years but I guess my back just finally decided not to be sore. Paddling still wipes me out though. I mean I can get back behind every set of waves I go to surf, but a big wave day always just destroys me so I need to work on that endurance.

[@kylejohnson8401]

I learned a lot from your videos. Very well thought out and presented. Thanks!

[@KalesBroccoli]

Thanks brother!! 🙌🏽🤙🏽

[@sousabr77777]

This is great - really helps in trying to overcome my neck pain when I surf...Any other tips, videos, or exercises please let me know!!! Thank you! Shaka.

[@rayo1371]

Thanks for vid ... what you show here would seem to go a long way in helping to avoid shoulder injuries as well.

[@gobear6254]

In cold water CA winters compared to FL, I find myself forcing my self to thermo regulate and relax. Naturally in cold I want to curl into a ball or contract stomach muscles rather than expand chest cavity and actually extend spine with cobra or Banana or Sky diver kinda lower back muscles engaging. Breathing out like breaking a board is helping me a bit like duck dive or occasionally punching through. I kinda wish we could get not just beginner paddle but more advanced and in more conditions how do we support your sponsors for contributing to world. Your much more appropriate than TV programming or even college

[@jameshallfishing3377]

Merry Christmas to you too. Hopefully after the superbowl I won't be at a struggle anymore. The initial. That is going out there. Last time I was near beach waves I got bit, nothing huge just a small bite as a grom. Family used to pull nets out to catch our dinner. Last time I heard of anyone surfing in the news a great white killing someone unfortunately. Statistically it's in our favor you can surf till your an old man and never get bit for 100,000,000 to 1. I'd be lieing if I said I wasn't scared to go out.

[@jonsalvador5051]

Great video mate, have done one of the exercises you recommend now for a while and definelty paddling stronger, had a rotator cuff injury and a good physio put me into similar exercises than the ones you are showing, they do work. You mention volume, it would be erally cool if you could talk about the other factors that influence paddling and catching more waves like rocker + lenght and overall outline, etc.

[@KalesBroccoli]

I will have an in depth board video coming this year just not sure when!

[@kylesmith9817]

The Paddle Out once It is overhead Surf Becomes Super hard and almost impossible sometimes could use some tips with getting out in bigger surf with a bigger board.

[@xicocaio]

Great video! Helped me a lot. Although it would be awesome if Kyle made a video teaching how to pivot that quickly. Also it would be great if it included tips about sitting on the shortboard and paddling positioning lengthwise.

[@rafaelleitaooliveira8039]

Next level contact..thanks bro !!!

[@elliotwinter8126]

I really hope this video helps me because when I'm out surfing, my neck starts to hurt so bad and I become so uncomfortable paddling.

[@tommo98765]

Your neck hurts because of shoulder muscles. Get knots massaged around shoulder blades when neck is sore between surfs. Sit on your board as much as possible when surfing. Improve your paddle fitness and Eventually you won't get the soreness at all, just tiredness! :-)

[@wise_nut]

woohoo saturday let's go surf! Kale you're the best surfer youtube

[@kiterJ]

Exactly what we need!! Cheers buddy

[@KalesBroccoli]

Yew!! 🙌🏽

[@huntp1291]

Merry Chrimbo Kale, have a awesome one!

[@KalesBroccoli]

🎉🙌🏽

[@roy8542]

thanks for the video Kale, could you make a video about skills for paddle out with a longboard? i find that longboards are harder to paddle out because duck dives cant be used. cheers

[@chrisbei8773]

This is great stuff I sure like your vlogs. Thank you for getting me going and starting to exercise At 49 I have always wanted to surf And I'm going too! If you have any beat up equipment I sure could use some. Thanks

[@ashleyburleson2809]

Excellent video. Finally, a surfer who can think. Thanks for the informative exercise tips. Anymore exercises that you recommend? Anything for the arms?

[@h.peterzimmer883]

Thanks for this. I'm finally getting over chronic neck pain due to poor technique. It's only taken me 3 months. Yikes.

[@KalesBroccoli]

takes a while dont worry!@

[@twisaacs]

Awesome

[@garymercurymakes]

That was very helpful!

[@iamvlad]

Very helpful video, thanks! Small note, the word is hydrodynamic not aquadynamic.

[@chrisaburn509]

Fab, thank you for sharing

[@alwaystwoam]

So helpful!

[@royfurtado4458]

Thanks Kale I am just starting my surfing journey at 66 yrs and find paddling tough. I will need to go out in the bay and practice but I would also like to Strengthen muscles in the gym. have you a set of exercises I could do?

[@ilanaghe]

Great video. Any tips to more elder people starting out that lack the flexibility to do the banana shape well?

[@mrforpe]

Rad thanks man, great little tips before the festive surf trip ! Have a Christmas Buddy!

[@KalesBroccoli]

Yew!!!

[@andreasborchert6345]

Great video

[@tom_toni_t]

Happy new year! Thank you for the tips!

[@KalesBroccoli]

🙌🏽🤙🏽

[@countryroadstakemehome]

Thanks Mr G.

[@KalesBroccoli]

Three letters one two three

[@kylewattshowtobecomealyftd4607]

Very very cool and thank you for sharing

[@KalesBroccoli]

🤙🏽🙌🏽

[@kylewattshowtobecomealyftd4607]

@@KalesBroccoli My surfing has gotten a lot better because of the information you guys share. Thank you guys for what you do. I've been able to work done from a 9-foot soft top to an 8-foot soft top and now I'm riding a 7-foot soft top and have my very first real 7 foot 6 surfboard and buying my very first real 7 foot surfboard actual hard boards because of the awesome training you guys share and give. I am finally on my way to becoming a shortboard surfer which has been my dream for a very long time while still enjoying longboarding and soft tops when the wave suck but enough push to still have fun. Happy surfing 🏄, Kyle

[@3style.4life]

Well done and well said mate ! Like your vids and tips, thanks for sharing !

[@KalesBroccoli]

Thanks brother 🙌🏽🤙🏽

[@emilianoalcaraz1667]

Thank you for the Video!!!

[@skunk7150]

ik some 8 and 9 yr olds that have never paddled for their own wave and are ripping so paddling doesnt directly reflect on ur overall skill but it sure does help if u don’t got someone to push u into waves

[@ronnybucica5359]

Was able to hold it for a minute and a half only, I have some work to do😅 thanks for the tip bro!

[@lea.cnll53]

hi I like how you explain surfing by breaking down the movements and showing the postures ! I would like to became a surf teacher and I was wondering if you will have some advice to give me and also what diploma it takes to exercise this profession "internationally" and particularly in Australia ?

[@KalesBroccoli]

Best thing to do is to watch a lot of surfing and keep watching a lot of breakdowns like this too :)

[@ignaciopipino3518]

I've injured my ribs just for trying to rise my Neck While paddling. To make the banana as you say. 15 days out of the water. I guess I'll be back to a more flat model of paddling.. However i love your videos and advices to improve!!

[@KalesBroccoli]

Probably need more core support - that being said, some people’s ribs protrude more than others so you’ll need to find your sweet spot! 🙏🏽 hope you get better fast!

[@ignaciopipino3518]

@@KalesBroccoli yes, absolutely. The sad notice is that i was paddling faster with de banana style. Thanks for the answer and good luck with your longetivity film trip!

[@soulsurfer3102]

Banana exercise Great info.thx. Have agood year

[@joshmiller8130]

I find that wearing my wetsuit makes me burn out in the surf much faster compared to boarders

[@KalesBroccoli]

Yeah for sure!! Less rubber will help endurance

[@joshoos77]

Why Don't YOU Try Eating Babana's!!

[@coleweston6740]

The pain from my poor paddling technique is a relief compared to my marriage with your great barrier reef. My ass still hurts 😎 Merry Christmas legend. Love from South Africa ❤

[@KalesBroccoli]

🙌🏽🎉🦐😫🤦🏼‍♂️

[@martinWross]

Hey kale ! thanks so much for these highly informative videos ! Do you have any recommendations for someone who suffers from Rib Flaring / Strains ? Not finding many resources on how to prevent it, and how to treat it. Would love to know if you have any resources for this ! Keep up the amazing content mate - invaluable resource !🤘🏄‍♂

[@KalesBroccoli]

Hmmmm see a CHEK practitioner maybe

[@martinWross]

@@KalesBroccoli I’ll check to see if I have any available near me ! Thanks mate 🙏

[@FlorianGamp]

Great video! One question, do you touch your board with your knees or you keep them slightly in the air?

[@jorgeandrescoppiano]

Merry Christmas and Happy New Year to you too!!

[@KalesBroccoli]

Yew! 🤙🏽

[@davidvelazquez5460]

Happy Holidays and have an excellent new year! Fantastic video as always. Hopefully next year you'll make it over to Texas and rip on our windchopped beauties. Lol. 🏄‍♂️🌊😁🤙🔥

[@KalesBroccoli]

I want to visit Waco!!!

[@joshoos77]

You LOVE the Banana!!

[@benjaminwesercreative]

for me its more the lower back getting really tight because I‘m not using my glutes / core properly. work in progress …

[@kamyarilkhanipour9807]

Hi Kale do you have a suggested routine for number of reps and sets on the Swiss ball? Going to go surfing for the first time in 10 years later this summer and I never trained like this before hand which explains why I would have so much trouble paddling out.

[@bobjimmy8706]

kale can you pls coach me I have liked all of your vids and they have helped a little

[@bobjimmy8706]

this has really helped me

[@fsclee]

What's your opinion on kicking while paddling and is there a correct way to do it? is there a time and place for it? or just don't do it at all?

[@KalesBroccoli]

As long as it doesn’t disrupt your rhythm

[@volkornbrot2262]

Hello i hope you see this i am very Scared wehn i try to surf bigger Waves any tips?

[@danielacoldicutt8640]

Awesome video Kale, thanks. I am going to up my game and activate that banana. Yew

[@filippopassani2860]

really nice content ! where is that beach tho ?

[@HowtoRip]

🤙🏽

[@grahamkenny7859]

Hey Buddy, from the UK. I’m sure I’ve surfed that place you’re surfing at the start of this clip 20 odd years ago. What;s the name of that bay?

[@mickjoyce2608]

I'm doing your exercises but I'm 67 and can't arch my bak for prolonged periods which makes my neck pretty tired. Any exercises to strengthen the neck muscles?

[@JaspervanderKamp]

🙌

[@Jana2k]

Hi Kale, how often should we be paddling per week for example to get good at it? If I surf 1-2 hours, 2 times a week probably wouldn’t cut it?

[@E-Rod]

Kale, do you ride switch stance a lot? Noticed you riding goofy going left in the intro to the vid but pretty sure ur natural foot??

[@lecooljamsdance149]

So so so good. Really enjoy your videos. They are so informative and well explained. It's great to have reassurance with all my thoughts also. I get a lot of upper neck pain when paddling so will be adopting the erect banana asap. ;) Cheers.

[@fernandomartinez4719]

Hey so this video is old, hopefully you’ll reply. Today was my third time trying to surf. I find myself not being able to hold my balance while sitting on the board nor keeping my legs tight while paddling to get to a good wave zone, if i keep my legs open while paddling and stuff i dont have a problem keeping balance.. anothing thing is i have a hard time popping up and keeping balance while standing up (i noticed myself tippy toeing with my back leg) and fall about a second after popping up.. i have an 8ft wavestorm soft top board

[@amberbaldockdrums7185]

I'll definatley give this a go tomorrow. Never imagined the exercises I've been doing in Pilates and Tai Chi to roll into surfing. Thanks heaps for your videos man, if you find yourself back in Perth I'd love to join in on a surf meet up 🤙

[@KalesBroccoli]

Epic! Thanks amber yew! 🙌🏽🤙🏽

[@LaserGunNun]

My banana is super flat at max effort, any tips to help increase the curve? (are the exercises for strength/endurance or to help the curve?)

[@mirjamrotterdam3533]

Hi Kale, i love your videos! Watch them, apply it and improve. I have a question: whats your advice to avoid “surfer shoulders”? I do stretching and warm up probably, but lately my tendons hurt and I have a Rotator Cuff Injury. Anything in my paddling I should reconsider? Thanks!!!

[@KalesBroccoli]

Definitely do a good rehab program out of the water. Really work on the banana position to protect the shoulders and upper trap and engage the whole body when paddling - I think this might help! Rehab very important 🤙🏽🤙🏽🙌🏽🙌🏽

[@jeroenjansen2709]

I observed that the shoulders should not move, its just the arms.

[@KM-co5mx]

Thank you for the video. Much appreciated! Question: I noticed that you used a sideways motion with your arms to paddle instead of an overhead motion like when swimming. Why is this? I’ve tried both and feel an overhead motion creates more power and there’s less of a chance of my arm smacking the water. Which I’ve done often... Thanks again! As my paddle is in constant need of improvement at 57 years old and counting...

[@923nmp]

Hey Kales, I am having a blast learning to surf in my 40s. I am not quite ripping it up yet but your videos are very helpful. Sometimes I get tangled up on my leash after I pop up. Is there a good way to avoid this? And what is the right length leash I should for my different size boards? Should I consider a using a calf leash instead of the typical ankle leash? Thanks, Michael

[@KalesBroccoli]

Make sure you store your leash straight and not wrapped around the fins

[@KalesBroccoli]

I just use a 5’6 leash for any board up to 6,8

[@KalesBroccoli]

But I change the thickness as need be depending on the surf :) thanks for tuning in brother 🙌🏽🤙🏽

[@poppypooify]

Hi i have 7 ft 10 minmal and im 6 ft 2 tall if i centre my body on the board then my toes would stick off the end , should i put my body closer to the front of the board

[@JN-wq6bc]

Hey man what is the song at 0:25 ?? It's absolutely incredible. Also thanks for the vid!

[@divakarownz3916]

I am feeling pain in my shoulders please advice