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!
http://jacorehab.com
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
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