Yup, torn labrum, torn supraspinatus, bone spur. 3 months and I was paddling on the fun shape. Gave that a few months then back on the shorty. Needless to say, Doc Woodward is THE MAN. And, external rotations are the best rotator strengthening, paddle simulating shoulder workout. I still do them 2-3 times a week. To quote the doc, increase your weight and when you get to a ten pound dumbbell you will never have shoulder pain again! And you start this with one pound so go slow... Edit: external rotations to NOT simulate paddling. The muscles used and the way you feel after doing them simulates paddling. It feels like you paddled for an hour or so.