Pacific Paddler — June 2015 - (Page 45)
T R EE V E R Y P
a step and reach up over your head
and allow your back to bend backwards. Each motion should be done
in your pain-free range. The goal
with any dynamic warm-up like this
is to get the blood flowing through
your muscles and allow your spine to
move a little more without injuring
Once your spine is warmed
up, you can combine it with some
exercise to get your legs ready for paddling. Yes, your legs, that's where you
can get more power out of each stroke. Stand in a lunge being sure to keep
your knee from crossing in front of your toes. Then add any of the directions for the previous stretches or you can do your paddle stroke.
When you are in the canoe, there are a couple of stretches that are easy
to do as well. Get your shoulders, try crossing your arm across your body and
holding it for 30 seconds. Then you can also lift your arm up and pull your
elbow back for a nice stretch again holding it for at least 30 seconds. Finally if
you do start to feel some tension in your neck, try holding on to the seat of your
canoe and bending your head away from the side you are holding, this will give
a nice stretch to your upper trapezius muscle, which often tries to kick in and
cause problems. The same stretch can be done by reaching behind your back
and grabbing your opposite arm to stabilize and then bend to the side.
Try these stretches to keep your body warmed up and reduce your risk
for injury as you begin your paddling adventure this season!
Amanda Witko, PT, DPT at Jaco Physical Rehabilitation
For those of you who may be new to the sport
of Outrigger Canoe Paddling, here are a few tips
to help keep your body feeling good.
If you are like me, you have just been introduced to paddling and are hooked. After my first
practice, I found that I was feeling soreness in
muscles that I was not expecting, like my glutes and
my back/trunk. There are a few stretches that I
adopted into my warm up and found that I was able
to reach farther with less soreness the next day.
To get your body ready to get the most out
of each stroke you want to mimic the motion of
paddling and get your spine warmed up. You can
use your paddle to do these stretches. First hold
your paddle over your head and bend to the side
then to the other side and repeat 10-15 times.
Second bring your paddle in front of you with
your arms by your side and your elbows bent and
rotate your body side to side. Finally, you can add
WATCH A VIDEO BY JACO BY CLICKING ON THE AD IN THE DIGITAL EDITION
Table of Contents for the Digital Edition of Pacific Paddler — June 2015
Kala Kukea Challenge
Scott Hawaii State 'Champs'
After the Kala'iomalulani Race
Kauai World Challenge
Ka Iwi Coast Run & Walk
Allstate Oahu Championship
Just got to paddle - Billy Loa
Wounded Warrior Regatta
Basic Stretches for Paddlers
Pacific Paddler — June 2015