Shoulder Exercises and Stretches

Below are a few links to shoulder exercises and stretches, and some key points I've figured out. I am far from a professional on the topic so don't believe a word I've said below, this is mostly for my benefit to get shoulders suitable for resuming swimming after I am mostly recovered from a severe case of whiplash that took my shoulders and neck out for a couple years.

All exercises are using dumb bells, so assumption is that weight is per arm, thus double amount is what is lifted with both arms.

SHOULDER SHRUGS
Lift weight straight up and down, with shoulders pulled back. Do not rotate shoulders in circles, that will only injure you as it mixes the muscles from top of shoulders to the rotator cuffs. At top of lift, pinch shoulders to neck and pause for a second. You should go up and down every two seconds, if you are going fast it is not good. Suggested weight may be in the range of 20-30 pounds.

Dumbbell shrugs for traps
http://www.youtube.com/watch?v=cnPOuwt-tY8

ROTATOR CUFF
Suggested weight here is much less, anywhere from 2-5 pounds to start with, once strength is established and you have done this for several weeks then increase weight to as much as 10 pounds. Never go over 10 pounds, if you can do these exercises with ease, just do more of them. Too much weight here could easily cause an injury.

3 Shoulder Exercises for Rotator Cuff Injuries by Citihealth
http://www.youtube.com/watch?v=GQ7l85g7EBQ&feature=related

Paragliding

This isn't so much a blog article as a wiki site for my use to figure out where I'm going to get instruction and equipment to resume paragliding. I took 7 days of lessons before, but that was years ago, with Mike Eberle at North American Paragliding.

INSTRUCTION INFO
North American Paragliding. http://www.fun2fly.com/aboutus.htm