Pacific Paddler April 2014 - (Page 29)

Conditioning for paddlers by Timothy Chang, PT, DPT As the regatta season approaches, many paddlers who did not participate in the OC-1 season are realizing Plank With Opposite Knee Reach it's time to get back into shape! Perhaps you haven't stayed as physically active as you wanted during the off-season. Maybe you even Medicine Ball Oblique Twist added a few pounds? This may put you at higher risk for injury when you get back into the canoe. At Jaco Rehab, we're passionate about injury prevention and helping you compete at the highest level. Here are a few strengthening, core, and stretching exercises to incorporate into your regatta season conditioning program. CORE: Medicine Ball Oblique Twist: While sitting upright with your legs lifted, rotate your trunk back and forth and tap the medicine ball to the ground on each Lunge With Rotation side. Oblique Pull Down: While gripping a pulley in the kneeling position, bring your shoulder to the opposite knee. Repeat both exercises 15-20 times to improve the strength of your oblique muscles and increase the power of your stroke. STRETCHING: Lunge With Rotation: Holding your paddle Lunge With Chop on top of your shoulders, lunge forward and rotate your trunk slowly 10-15 times. Low Back Stretch: With one leg bent and crossed over the opposite leg, rotate toward the bent leg and hold for 30-45 seconds. Low Back Stretch April 2014 Both exercises improve lumbar and hip rotation, which increases your reach into the water. STRENGTHENING: Plank With Opposite Knee Reach: From a high plank position, reach your knee toward your opposite shoulder. Repeat 10 times on each side. Lunge With Chop: While gripping the pulley overhead in a lunge position, pull down towards your opposite hip in a cross-body, chopping motion. Repeat 10-15 times. Both exercises are functional and incorporate numerous muscle groups that are active during your stroke. These exercises can be added to your regatta season conditioning program to improve performance and reduce your risk of injury. If you do sustain an injury during the season, don't push through the pain. Get a prescription from your doctor, and come see one of our therapists at Jaco Rehab. Good luck this season! www. pacificpaddler.com 29 http://www.jacorehab.com http://www.pacificpaddler.com

Table of Contents for the Digital Edition of Pacific Paddler April 2014

Imua Kamehameha... barely!
Kanaka Ikaika
PAA: Koanui
SoCal racing
Race Against Skin Cancer
PNWOCRA Canada
Choosing a paddle: an interview with Dave Chun
Conditioning for paddlers
A new generation takes to water
Kanehunamoku Voyaging Academy
Hokulea update

Pacific Paddler April 2014