Warming Up
Before heading out for your paddling adventures
you need to make sure that
your body is fit enough for the kind of activity that you will be
doing.
It’s important to
prevent any possible risk of injury by warming up first before paddling.
You need to put together a warm-up routine which you would do before
heading out for your paddling trip.
There are a lot of benefits by warming up:
-
Prepares your mind, heart, muscles and joints for the outing
-
Lowers your blood pressure
You should start out with light exercises for at least 15 minutes.
Stretching all major muscle groups used when paddling.
Once you have warmed up, it is time for some gentle stretching.
Body Stretches
-
Start out with gentle neck rotations from left to right.
-
Bend the head forward from the neck but do not rotate or roll the
head.
-
You can also do arm and shoulder stretches, hamstring, triceps
stretch, trunk rotation and quadriceps stretch.
-
Light stretches are important for your warm-up routine. By doing
these stretches, you can help fine-tune your body.
Stretching In Your Boat
You can also do some stretching while you are seated in your boat.
You can do boat stretches on land and on water.
Your stretching should be specifically geared to the range of motion
you have in your boat.
You should also make sure you have good freedom of movement while
you are seated in the
cockpit while doing your stretching.
So if any of your movement hurt your body, you can immediately do
something about it.
Start out stretching slowly and gently, increasing your movements
gradually.
To avoid causing muscle strain and possible injury use your muscles
when stretching.
Stop stretching right away if you experience pain
After warming up, you need to take the time to cool down. You can do
this by walking for a few minutes after your warm-up.
Before you go paddling, make sure to follow some type of warm-up routine
that works well for your body type. This will minimize your risk of
getting injuries and allow you to enjoy your paddling experience.
Paddling
Fitness
Keeping fit is important for your paddling experience. Starting and
sticking to a fitness routine helps prepare your body. You may think
you’re ready to hop in that boat - but before paddling - whether it's
for an hour or a weekend – you need to keep fit.
Conditioning Your Body
By conditioning your body, you not only improve your endurance – you
help prevent injuries, sore muscles and strains.
If you push yourself into a routine of stretching consistently, you’ll
feel less fatigued when paddling.
Most paddlers hibernate in the winter. Around the end of January the
guilt sets in. You begin to think about getting your boat ready for the
spring.
This is a great time to begin your exercise and stretching routines to
condition yourself. So when
paddling season arrives in the spring you’ll feel more fit and energetic
- strong and ready.
During Paddling Off - Season
Here are the areas you focus on to prepare for a season of paddling
these can be added or worked into a current fitness routine. They don't
take long but they do strengthen the areas that do the work of paddling.
Back Strengthening -
-
Stretch right arm up while bending low at the waist -
-
Stretch it out to the left side in front of you / you should feel
the pull on that side of your lower back
-
Alternate with the left arm up - bend low at the waist stretching it
out to the right side
-
Begin this with 10 repeats daily for a few weeks -
-
Work up to at least 30 sets gradually or increase at your own pace.
-
You'll begin to feel the tone in your lower back - try these daily.
Side Curls -
-
From a flat floor position, bend your knees and plant your feet
firmly on the floor
-
Curl from the waist to your opposite side as far as you can to
without pulling something -
-
These are difficult - go at your own pace.
-
You can also try these with your feet propped on a chair seat if
it's more comfortable.
Torso Twisting -
-
This stretches your torso - it can be done almost anywhere -
standing or in a chair (at work even). Stretching your torso adds
flexibility and strengthens your paddling.
-
Start by bending your elbows and tuck your arms comfortably near
your waist.
-
Simply twist your torso keeping your chest and shoulders in a line
-
You'll feel it on each side of your lower back muscles and your
lower shoulder blades
-
Alternate from side to side and do at least 20 of these a few times
a day.
Shoulder Strengthening -
-
Arm bicycle - Just like it says - with your arms in front of you -
create a bicycle pattern. This loosens the shoulders and strengthens
the areas that will be worked when paddling.
-
Extend your fists as far as they'll go and circling back close to
your body.
-
Try about six sets of 10 revolutions per set - build at your own
pace.
Arm Circles -
-
With arms outstretched at shoulders -
-
With open hands, make circles (about 12" diameter) in a forward
direction then reverse the direction.
-
Begin with sets of 10 revolutions - gradually work up to at least 2
sets of 30 revolutions forward and back.
-
This works the shoulder muscles and helps support the disc area of
the neck and upper spine.
Wall Push Ups -
-
Stand facing an unobstructed wall
-
Place your palms on the wall in front of you at shoulder height
-
Line up your feet about 18" - 24" back from the wall -
-
Adjust your palms to about 2' apart -
-
Then lean your face toward the wall till you nearly touch it, like a
push-up.
-
These are great for the shoulder/neck area also - try about 20 of
these and increase at your own pace.
Shoulder Drop -
-
From a standing position -
-
Feet slightly apart -
-
Arms at their natural position by your sides -
-
Drop one shoulder to its side - extending from the waist -
-
Let that arm and your head flow straight down as far as they will
comfortably go
-
Hold for 5 seconds or so and then do the other side -
-
Start with no more than 5 on each side and increase at your own
pace.
Forearm and Wrist Strengthening
–
-
Try using 5 lb weights for these.
-
With arms straight out in front of you - palms up -
-
Grasp a 5 lb weight in each hand -
-
Bend your elbows in toward your body and curl your wrists as tight
as they will comfortably go -
-
Return your arms to a straight position and hold -
-
Flip the weights to the opposite side to twist and strengthen your
wrists -
-
Aim for about 6 in a set and increase at your own pace.
In Summary
Work at your own pace - only you know your limits. As with any training
- consistency is the key. You may have to fight with yourself for a few
weeks until your internal manager takes over. Find a consistent time
each day or evening when you can work on these uninterrupted. By working
these strengthening exercises into your daily routine you'll be ready to
hit the water paddling.
