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Building Flexibility for Kayaking

Improve Your Paddling Movement with Effective Stretching

Jun 4, 2008

Stretch regularly before kayaking, Hal W. Peat

Upper and lower body stretching sessions before kayaking can improve flexibility, range of motion and overall performance for this water activity.

While kayaking may look like an effortless activity, it definitely is an exercise-intensive sport requiring stamina and conditioning beforehand. A session of stretches that improves your flexibility is really as essential as any strength or endurance building. This is especially important for the larger torso muscles. Some strokes that you will need to perform, such as reverse strokes, require considerable flexibility.

By increasing flexibility, extension and range of motion you are better able to paddle into the water further forward and draw through a greater range. You also want to be sufficiently flexible in the lower body area, such as the hamstrings. To achieve optimum form:, include as many of these as possible:

Neck Stretch: Preparing the neck muscles for the frequent stress and imbalance incurred in kayaking. Standing erect with hands on hips, tilt your head as far forward and hold; then tilt your head as far backward as possible and hold again. Next tilt your head as far to the right as possible; then repeat to the left and hold.

Arm over Head Stretch: Standing with feet at shoulder-width and holding your back and neck erect, gently pull the right elbow over the head. For a greater stretch, you can lean your torso slightly to the left. Hold for 30 seconds while breathing deeply, then repeat for other side.

Rotator Cuff Stretch: Standing with feet at shoulder width, bend your left arm at the elbow and place the top of your wrist at your side above the waist. Use your right to hold the left elbow and ease it forward. For a greater stretch, you can twist your torso to the right. Hold for 30 seconds, then repeat for other side.

Bar Chest Stretch: Perform with a bar or even a paddle before kayaking. With feet at shoulder-width, hold the bar or paddle behind your back, keeping both palms facing backward. Hold for 30 seconds. You can vary this stretch to target different chest areas: at shoulder height stretches the mid-chest, and below the shoulder height stretches your upper chest.

Deltoid Stretch: Keeping your left arm straight, reach across the length of your chest and pull the left elbow into your chest with your right hand, keeping your shoulders straight. Hold for about 30 seconds, and repeat for the other side. For a deeper stretch, you can bend the left arm at the elbow and twist your torso to the right.

Seated Groin Stretch: Excellent for stretching all the muscles of the groin and inner thighs. Make sure to bend your legs as completely as possible, with heels as close against your pelvis as possible, and maintain an erect torso throughout the movement.

Standing Side Stretch: Great for directly stretching the muscles at the sides of the waist and torso. Try this from a shoulder-width stance, and ensure the back is kept straight so your stretch comes from the lower back.

Hamstring Stretch: Condition the hamstring muscles, glutes and lower back muscles by standing with feet about 6-8 inches apartr, then bending forward to touch your hands to your feet while keeping the legs straight. For a seated variation, you can bend over to grasp your legs individually with your arms.

Lunging Stretch: Efficient for stretching the hips, gluteals and front thighs. Keep the knee directly over the heel, and breathe deeply while pressing hips down toward the ground.

Sitting Twist: Stretching the buttocks and spinal rotator muscles on the side of the straightened leg. Seated on the ground with right leg crossed over the left and left hand resting on the ground, use right elbow to gently press against the right knee. Hold for about 30 seconds, and repeat for the other leg.

Cat Stretch: On hands and knees and with feet together, press the center of your back upward and hold for 30 seconds, breathing deeply. Follow this with the back arch.

Back Arch: Maintaining initial cat stretch position, press your mid to upper abdomen toward the ground and hold comfortably for 30 seconds while breathing deeply.

The copyright of the article Building Flexibility for Kayaking in Men's Fitness is owned by Hal W. Peat. Permission to republish Building Flexibility for Kayaking in print or online must be granted by the author in writing.