Pacific Paddler April 2015 - (Page 40)

stretChes for paddling: it's all in the hips bY valerie Feghali, PT, DPT, CSCS When it comes to paddling, hip stretches are often left out at the start and finish of a good workout. What many people don't know is that adequate hip muscle length is necessary to achieve proper form and increase your reach. Stretching before you paddle will allow you to build strength while taking advantage of the flexibility you have gained following your stretches. Be sure to complete five to ten minutes of warm up activity such as a light jog before you stretch to improve blood flow and increase your ability to gain muscle length. Stretching after a high intensity workout is equally important to prevent any proceeding stiffness. 40 Pacific Paddler aPril 2015 So what exactly do your hips do for you, anyway? Your hip musculature assists in stabilizing your pelvis. Adequate muscle length and strength around your pelvis will lead to improved core stability and will prevent many injuries including lower back pain, sciatica, hip flexor strains, and bursitis of the hip. They have a pretty important job, don't they? The following stretches should be completed in sets of three with a 30 second hold in each position. Hip Flexor Stretch: While in a lunge position with your right knee on the floor, tilt your pelvis under and press your hips forward until you feel a stretch in the front of your right hip. Switch sides and repeat. Hamstring Stretch: With your right heel on a step or a stool, straighten your right knee. Hinge forward at your hips, keeping your back straight, until you feel a stretch in the back of your right thigh. Switch sides and repeat. piriformis Stretch: Lay on your back and cross your right heel over your left knee. With your hands, hold beneath your left knee and pull your left knee towards your chest until you feel a stretch on the side/back of your right hip. Switch sides and repeat. Happy stretching, and see you out on the water!

Table of Contents for the Digital Edition of Pacific Paddler April 2015

Kanaka ikaika maui Jim waterman's series
Waikiki Surf Club juniors
Sean Monahan on technique
fishing from an oC1
Koa Nui
Manny Kulukulualani talks story
HSCA 2015 schedule
Outrigger canoe making waves in the desert
Small boats getting big
Stretches for paddling
Hawaii Island
Composite paddle blades
Mahalo Kai Opua

Pacific Paddler April 2015