my shoulders were so bad at one point that I couldn't do 1, I was in constant pain, couldn't sleep on my side and I am a side sleeper and was really bummed about my paddling. Had some cortisone shots over the years and when the pain went down, I was able to start doing a few pushups and pull ups. Now I throw everything at my shoulders, good diet, yoga, weekly accupuncture, prone paddle boards,been a couple years since my last cortisone shot. I do sets of 20 - 35 pushups 2- 5 times a day. Usually 20 before swimming and treading water in the pool for 20 minutes. My paddling and pop ups are obviously better when my shoulders are feeling good and I try to surf 5 days a week.