Waterskiing training advice

So yesterday I water skied for the first time this season, and I've gotten quite out of shape over the winter. I know I should have taken it easy after such a long break but I didn't and I need some advice on how to recover. My back and shoulders are feeling worst, I can't move my arms above shoulder height. So far today my plan is to eat a bit more protein than usual and avoid any heavy exercise (I would usually do an hour on my cross trainer, instead I'll go for a walk). Is there anything else I can do to help recover?

I'm also looking for advice on how to strengthen my back and shoulders so I'm ready for next time. My gym doesn't have the equipment for most of the exercises I saw on Bodybuilding.com, can any of you suggest some relatively simple stuff that will help?

Reply 1

erk

Light stretches.

For the back, chin-ups (ie. overhand grip), your gym must have barbells + dbs? rows, deadlift (with a barbell).

Shoulders, shoulder press with DBs and lateral raises.