It is said that yoga and stretching is very important in surfing. I was wondering how much of a positive factor the two would be for paddling. Would it make a major difference, and if so, which part of the body should you focus on stretching?
Submitted by JPNPADDLER on Mon, 12/08/2008 - 5:54am
yoga is great for canoeing so they say, but have never tried it. I did do Tie Chi years ago, and found it beneficial on many different levels. and to this day still practice my breathing. But the stretching component of yoga would help tremendously, especially the back and arms .
#1 Mon, 12/08/2008 - 7:28am
Man, we catch so much crap for poking fun and messing with people, but honestly how can you not make fun of a question like "which part of the body should you focus on stretching?"
I mean come one!
#2 Mon, 12/08/2008 - 8:09am
Just do a 1 hour yoga class.... stretch everything out and you'll feel wonderful.. or maybe the next day you'll feel really good and ready for a nice paddle or surf sesson!
:)
#3 Mon, 12/08/2008 - 9:07am
A simple stretch before you get in the canoe is to use a 6' bar/bamboo/pvc pipe with a grip about 1' offset from the shoulders or wider. With your elbows locked, swing the bar from your waist over your head and behind your back. Repeat several times. As the stretch gets easier, close the grip a bit until you feel it. Also, with your feet wider than your shoulders, try holding the bar over your head and bending at the waist laterally until an end rests in the sand. Hold it and then repeat with a twist so the other arm faces the sand. Do this on both sides and front to back. The bar with keep you stable by acting as a tripod with your legs so you can get a good waist stretch and not feel like you're gonna cave over.
#4 Wed, 12/10/2008 - 9:18am
Dude, I'm with Poopoo on this one, who can take it seriously when u r "roflmfao."
#5 Wed, 12/10/2008 - 9:42pm
yeah.... "with your elbows locked, swing the bar from your waist over your head and behind your back"! Now that's a yoga stretch that should make you feel excellent the next day for a nice paddle or surf session.
:)
#6 Thu, 12/11/2008 - 4:55am
ROFLMFAO, isn't that a basic yoga position?
#7 Thu, 12/11/2008 - 5:03am
The most recent round of studies on stretching prior to workouts seems to indicate that stretching weakens muscles and decreases performance.
What I've read recommends stretching in the evening or on rest days as a means of maintaining flexibility. To prepare for a race or workout a simple aerobic warm up like jogging or a short swim is much better than stretching to get your muscles limber and ready to do work.
Raphael
#8 Thu, 12/11/2008 - 11:23am
sounds logical. but if your muscles are tighter could stretching help prevent tears or straining of muscles? and help blood flow? you see as I get older damaging muscles and heath problems e.g. lower back, is my greatest fear of stopping my training. in the past this problem has cost me a whole season.
#9 Thu, 12/11/2008 - 4:44pm
I tried it and my shoulder dislocated... what an I doing wrong?
#10 Thu, 12/11/2008 - 8:55pm
ouch!!! Openocean.
was that the locked arm bar stretch over the head that King of Kailua suggested? Guess light stretching is in order, as to have a nice paddle or surf session
:)
#11 Fri, 12/12/2008 - 5:30am
Raphael made a good point about stretching before a paddle or workout.
There are various types of "stretching" and "warming-up". And there are a million seemingly contradictory studies that you can read on it.
I'm open to correction on this one, but from what I've read, if you are doing "static stretching" (stretches or positions that you hold for a set duration) prior to a workout you are actually decreasing the stability of the joints as you are temporarily "resetting" the mechanisms that control the length and elasticity of the muscles being stretched, as well as their respective tendons and connective tissue. (That last sentence is a gold mine for some of the more deviant on the forum.)
More appropriate pre-workout "stretching" would be considered "dynamic stretching". Where you do several "exercises" that mimic the movements you are about to perform in a controlled environment. For example if you were going for a running speed workout on the track you would do a few striders, exaggerating your stride to prepare the necessary muscles for the work they are about to perform. Or if you’re going for a paddle, performing torso rotations. But from what I understand, dynamic stretching works best after some form of initial warm-up (like a jog or something before your paddle) to increase the bodies overall temperature, increase blood flow to the tissue, and to increase joint lubrication. (Again, have fun with that sentence.)
But back to the original question from JPNPADDLER, I think everyone can agree that some form of stretching routine or yoga is an excellent complement to paddling.
Paddling is a repetitive motion sport. So the muscular development is always on the same muscles, the same antagonistic muscles (opposing muscles) are always neglected, and the same wear-and-tear is always placed on the joints. Repetitive motion sports (paddling) will cause imbalances in the muscular and structural development in the body which if left unchecked will ultimately lead to injury. The best approach is to lengthen the short, tight, strong muscles that are used for paddling and strengthen the weaker, stretched-out opposing non-paddling muscles.
A couple of suggestions:
STRETCH: pec minor (part of the chest responsible for internal rotation and top hand drive)
STRENGTHEN: rhomboids & external rotator cuff muscles (muscles that retract the shoulder blades and the muscles responsible for external rotation, respectively)
STRETCH: erectors of the spine
STRENGTHEN: abdominals
STRETCH: hip-flexors (draw the knee towards the body, responsible for hip flexion)
STRENGTHEN: glutes
STRETCH: lats
STRENGTHEN: rhomboids
STRETCH: hamstrings
STRENGTHEN: quads
#12 Fri, 12/12/2008 - 10:13am
Most people usually get a warm-up of their muscles when they first get in the boat and paddle towards the starting line of the race or where you actually begin your workout. It's not like we start paddling at race speed/tempo where we first put in at and it's usually a nice distance to the starting line.
Just as there is a warm-up before the event, there should also be a warm-down/stretching of the muscles you just used. Again there is the nice and easy stroke back from the finish line to where you pull in and get out. There you can get the stretch/warm-down in by putting in the longer reach and relaxed stroke.
As for what you do outside of the boat, is all up to you. Getting in some extra stretching or workout after your paddle session can only push your bodies endurance even further. I know some people like the post workout of 12oz (355mL) curls of their favorite cold one, which also helps in relieving some of the pain and tension they have.
#13 Fri, 12/12/2008 - 3:18pm
I am with you E7M and I think most people do exactly what you do. Stretching on land is boring and a waste of your valuable time when you can warm up on the canoe doing something that you love.
Don't forget the warm down paddle as well, it is just as important for injury prevention.
Yoga might be good but I'm not really into the Ying and Yang thing. The only stretch I do, and I hesitate to mention on this site, is to touch my toes after my back is warmed up in the shower. Stretches the hammies and lower back and I am ready for the day ahead. Back side to the wall and no picking up of the soap.
#14 Sat, 12/13/2008 - 11:35am