Pacific Paddler, August 2017 - 27

Going the Distance

As we progress into the long distance season, training runs and races are
getting longer and more intense. Many paddlers may be starting to develop
back pain after a long practice or even worse...while they're in the boat!
There are many potential origins of
back pain in canoe paddlers, but two
of the most common are low back
muscle strains and lumbar disk injuries. Muscle strains occur when imbalances in the back and hip muscles and
core weakness cause repetitive stresses
to the lower back. Lumbar disk injuries
occur from long periods of sitting in
the canoe while repetitively flexing the
spine forward, pushing the lumbar disk
out of place. Not good. . . especially if
the pain starts acting up during a race.
Just because you may be experiencing

back pain, doesn't mean you have to
endure it throughout the rest of the
season. Here are a few exercises to
keep your back healthy and keep you
competing at the highest level.
PRONE PRESS UP:

Keeping hips pressed against the floor,
extend your back by straightening your
arms. Hold for 30 seconds. Repeat 3
times. This exercise is great for lumbar
disk health and can reverse the results
of repetitively flexing the lumbar spine
while paddling.

FIGURE 4 STRETCH:

With knees bent to 90 degrees, cross
right leg over left and pull left leg
towards your chest. The stretch should
be felt in right hip hip area. Hold for
30 seconds, repeat 2 times.

Keeping your body and legs as straight
as you can, alternately lift legs holding
for about 5 seconds. Complete 10 each
leg.
HIGH SIDE PLANK:

HAMSTRING STRETCH WITH
STRAP:

Keeping shoulder, hip, and ankle
aligned, hold position for 30 seconds.
Work your way up to 1 minutes holds.

H IG H P RO N E P LA N K WITH
OPPOSITE LEG LIFT:

Tim Chang, DPT

With knee slightly bent, pull leg
towards head using a towel or strap.
Hold for 30 seconds, repeat 2 times.
This exercise is great for your back
health because having good hamstring
flexibility decreases low back strain.

These are great exercises for your
back health, but if your symptoms
persist or worsen don't hesitate to
come and see us at Jaco Rehab. We are
passionate about helping you compete
at the highest level! See you in the
Kaiwi Channel!

august 2017

PacificPaddler.com

27


https://www.jacorehab.com/ http://www.PacificPaddler.com

Table of Contents for the Digital Edition of Pacific Paddler, August 2017

Walter J. Macfarlane regatta
Race Around the Hat
OHCRA, pete's regatta pics
Hui Waa at Waikiki
PNW, Spring into Summer
About Kai Ko'o
The Fai 3x v1
Kamanu Composites V1, Ka’iwa
Taumako Voyaging Canoes
Maui Jim Ocean Shootout
Going the Distance - JACO Rehab
Pacific Paddler, August 2017 - 1
Pacific Paddler, August 2017 - 2
Pacific Paddler, August 2017 - 3
Pacific Paddler, August 2017 - 4
Pacific Paddler, August 2017 - 5
Pacific Paddler, August 2017 - Walter J. Macfarlane regatta
Pacific Paddler, August 2017 - 7
Pacific Paddler, August 2017 - 8
Pacific Paddler, August 2017 - 9
Pacific Paddler, August 2017 - Race Around the Hat
Pacific Paddler, August 2017 - 11
Pacific Paddler, August 2017 - 12
Pacific Paddler, August 2017 - 13
Pacific Paddler, August 2017 - 14
Pacific Paddler, August 2017 - 15
Pacific Paddler, August 2017 - OHCRA, pete's regatta pics
Pacific Paddler, August 2017 - 17
Pacific Paddler, August 2017 - Hui Waa at Waikiki
Pacific Paddler, August 2017 - 19
Pacific Paddler, August 2017 - PNW, Spring into Summer
Pacific Paddler, August 2017 - 21
Pacific Paddler, August 2017 - About Kai Ko'o
Pacific Paddler, August 2017 - The Fai 3x v1
Pacific Paddler, August 2017 - Kamanu Composites V1, Ka’iwa
Pacific Paddler, August 2017 - Taumako Voyaging Canoes
Pacific Paddler, August 2017 - Maui Jim Ocean Shootout
Pacific Paddler, August 2017 - Going the Distance - JACO Rehab
Pacific Paddler, August 2017 - 28
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