Werner Blog

Nikki Gregg Helps SUPers Stretch It Out

STANDUP Paddle Magazine has just hit the stands.  It is a beautiful mag full of great content about the SUP lifestyle and chocked full of info for the uninitiated about how to get started SUPing.  Werner Paddles Team member, Nikki Gregg wrote a piece for the mag about stretching.  It is re-printed here with Editor In Chief, Reid Inouye's blessing.  Pick up your own copy of this great new magazine and get your stoke on. Check out Reid's other business Paddle Core Fitness.

Post Stand Up Paddle Stretches
By Nikki Gregg Certified Personal Trainer

Implementing a regular stretching program after stand up paddling can be very beneficial to your long-term enjoyment of the sport.  The benefits include minimizing muscle soreness, increasing joint and muscle flexibility, and aiding in injury prevention. Consistent stretching provides a greater range of motion in your joints and can increase elasticity and plasticity in the muscles.  Long term training benefits gained from stretching include improved muscle strength, stamina, coordination and balance with medium to heavy stretches put on a muscle. Studies have indicated that people with poor flexibility do have an increased risk of muscle and joint injury.  Many of these injuries are preventable with a solid stretching program.  With that said, it will pay off to take some time after each paddle session to stretch out.

The following stretches target many of the muscles used in stand up paddling in only a few movements.  They are static stretches, done by slowly moving a body part into position and holding it for a set time. Do not bounce or ‘bob’ during these stretches.  This is called a ballistic stretch which may cause injury and is not considered useful.  Hold each static stretch for a range of ten to thirty seconds each. Rest for ten to fifteen seconds before repeating the stretch five or six times.  These stretches are for healthy individuals with no known injuries.  Please consult your physician if in doubt.

Stretch One:  Nikki’s Favorite Stretch - Bent Over Shoulder Stretch
Muscles Stretched: chest, anterior shoulders, low back, hamstrings, biceps
Technique:
1. Clasp hands behind your back moving shoulders back and shoulder blades together.  Feet should be shoulder width apart.
2. Bend over so your torso is parallel to the floor keeping your back straight.  Do not your round back!
3. Try to raise your hands up off your back to enhance the stretch.

 Stretch Two: Kneeling Hip Flexor Stretch
Muscles Stretched:  hip flexors, quadriceps and lower abdominals on the back leg, glutes and hamstrings on the forward leg.
Technique:
1. Step forward with left leg bent at a ninety degree angle, keeping the knee directly over the ankle
2. Extend the right leg behind the body placing the right knee on the ground.
3. Move your hips forward, push the left knee over the left ankle
4. To make this stretch more advanced you can attempt to flex your right knee, grabbing your right ankle with your right hand and gently pulling your right heel towards your butt.  Great for balance and flexibility.

Stretch Three:  Trunk Rotation and Lower Back Stretch
Muscles Stretched: glutes and low back
Technique:
1. Sit on ground with left leg extended
2. Bend the right leg and place right foot on the outside of left knee
3. Position the outside of the left elbow against the outside of the right knee
4. Place the right arm on the ground near the right hip
5. Push the left elbow against the right knee and twist your torso as far to the right as possible
6. Do not arch your back or bend forward

Check out Nikki's site or better yet when you are on Oahu set up a training session that incorporates SUPing, one of Nikki's specialties.

Paddle for the Warriors

Mike Ford is paddling to support those making the ultimate sacrifice.
 
We are honored by the many requests we get for support or sponsorship each day.  To have paddlers look to Werner as the trusted paddle they want to use in their great explorations of the rivers, lakes and oceans of the world makes us proud.  Although we cannot always say yes, we always remind paddlers that Werner supports various environmental agencies and along with our Healthy Waters initiative we are doing our best to protect the very water ways these journeys take us to. 

When Mike Ford approached us this winter to support him in, "Paddle for the Warriors," we needed to step back and look at protection that spans far beyond just the environment.  Mike will be paddling to bring awareness to Hope for The Warriors, a foundation which provides support to the women, men, and their families, of the US Armed Forces, who have been wounded or killed in the line of duty.  With out these people, without their protection of our country and freedom, no expedition or exploration could be possible. 

Mike Ford lives on Top Sail Island, NC and works for the US Navy.  A passionate sea kayaker he hopes to use the 300 nautical mile, Everglades Challenge to raise support and awareness for "Paddle for the Warriors."  You can read Mike's own words on the race and what is driving him at the Hope for the Warriors site.  On behalf of supporter Lamar Hudgens and his family, owner of Barrier Island Kayaks in Swansboro, NC we want to wish Mike the best of luck and health in his training as he prepares for the race on March 7th-15th.  We know Mike and Paddle for the Warriors will give so many of us a portal to reach out and support the men and women truly protecting our freedom to paddle. 

Werner Team Member Zak Shaw Is Multi-Talented

 

Zak Shaw is one of those rare individuals who has taken their passion for paddling and is managing to scrape together a living from the sport.  Zak is an accomplished expeditionary whitewater paddler, a guide in touring boats to remote locations around the world and a photographer with a unbelievable eye for capturing that perfect moment.  Check out Zak's blog and you will be treated to a paddling travelogue and outstanding paddling image.

Nikki Kelly Shows Why She Is So Inspirational

 

Nikki Kelly checks in here.  Find out what this kayaking mom and one of Canoe & Kayak Mags, "Most Inspirational Paddlers Alive" is upto....

All good down here in NZ, all though we are getting unusual weather patterns coming in from the Australian disaster - Hot and muggy. 

My summer has been full of slalom training.  Kayaking five days a week on the Kaituna river, policing the scene, flashing my smile at all the locals and the visiting boaters.  Slalom has been a welcome challenge for me, an inspiration for my kayaking after 17 years dedicated to this sport.  There have been plenty of days that I question what I am thinking, like ‘wake up and smell the coffee there Nikki’,  why put in so much effort.   Well, that effort has just been rewarded - I have made the New Zealand Slalom team to tour Europe and do the world series.  Four races, top three woman make the team, and I tore it up, improving with each race and just loving it.  Unfortunately there is no money  to pay for the tour so I doubt that I will go. Touring the United States seems way more achievable with an 18 month year old boy.  Reno festival onto Teva Vail Games looks like the go for this family.

 

All this kayaking has got me fit for Extreme races.  I took out the Andy Duff Memorial race on the 10th January - Down river race on the Kaituna mass start female males all together, actually there were 63 kayaks jammed together all facing upstream ready set go absolute Chaos.  I got tool bagged and had four chicks in front by the time I and everyone else got to the Chute (first rapid).  I pegged one girl on that rapid, rode the wake of boats with two girls in site, but about 10 boats between us.  First major rapid there is the easy safe line or the hard radical fast line, I took the later, both girls took the safe and I ended up right on the tail of the leading girl, thank you very much.  Got a little mongrel, past her on a corner leading towards the big water fall.  I had an ok line but she had a wicked one, another little tussle and she took the lead.  In my experience never say die, I stayed on her tail and pushed her out of the way with a tight inside corner line only two rapids before the finish line.   One of my more memorable extreme races.  There were many stories for all participants in that race - its brutal and wonderful. 

 

Also, the National Raft Championships last weekend, our Teva woman’s team ripped it up, we are now bound for Bosnia World Championships mid May.  The girls are always stocked as they get the benefits from Nikki kelly generous sponsors.   Still making up my mind if I want to drag Sam across the world for the worlds.  So many opportunities to travel - love it. 

Buller Festival in two weeks,  that involves an extreme race, kayak slalom raft slalom a big air competition and a lot of fun time with the majority of river people in New Zealand. 

My focus for Slalom is now turned to the National Championships - I have two months to get faster!!!!!
Wicked - that’s Nikki Kelly and Sams a life.  Cant wait to catch up with all you Americans

 

Adventure Guide Helps Raise Money & Awareness For The KidsAbility Foundation

 

L to R, Greg Hallman, KidsAbility Foundation Volunteer, Margaret Attwell, Annual Campaign Manager, KidsAbility Foundation, and Jonathan Furey.

Sue and Mike Furley, owners of Adventure Guide, a specialty outdoor shop and Werner Paddles dealer, in Waterloo Ontario supports The KidsAbility.  A Centre for Child Development, KidsAbility provides physio, occupational, and speech therapy to children from birth to 18 years of age with physical, developmental, and communication disabilities, including autism.  Sue and Mike can speak first hand of the difference the KidsAbility staff and programs can make in a child's life, as they have a son who has been a client of KidsAbility since he was a year old.

Adventure Guide has combined their passion for the outdoors and provided financial aid to a day camp, as well as lending them camping related items, giving the kids a chance to set up a tent, check out a food barrel and get an outdoor experience.

Each year the staff at Adventure Guide helps to organize donations for a raffle in which all the proceeds go to this great cause, Werner Paddles has been proud to be a part and in 2008 the raffle raised $3,025 for the cause. You can learn more about this great organization at The KidsAbility web site. 

Kayaker Jakub Nemec Knows What Is Important

Jakub Nemec is living the dream.  He is currently in New Zealand paddling with friends and working just enough to get to his next destination.  Check out his blog where he shares the highs and lows of tripping around the world with a kayak.  Pictures courtesy ofJakub Sedivy. 

Eastern Horizons - East Coast Premier at Kittery Trading Post

Kittery Trading Post is proud to host the East Coast Premier of the adventure kayaking film, Eastern Horizons on April 4th at the New England Paddle Sports Show. 

If you just can't wait, join us on February 28th as we invite Werner Paddles, P&H Kayaks and Kokatat to the Trading Post to give you a sneak peek at the trailer of Eastern Horizons and spend time with friends and fellow kayakers as we show the award winning film, Pacific Horizons. 

Bryan Smith, kayaker-film maker from BC Canada, was inspired to create Pacific Horizons to show the deeper connection to kayaking, that of the wildlife, the adventure, the people and the places.  The overwhelming response he received for the west coast based film had him planning a route in early 2008 to paddle and film at some of the East Coasts premiere kayaking locations.

No matter how or where you enjoy your time in a kayak, these films will surely get you excited to plan your next adventure on the water. 

Winter SUP - Michigan Style

Remember when your parents told you to, “STOP CRYING!”   Well anyone who complained that it was too cold to go paddling this week should stop your crying and get some motivation from Jim and Brian at The Outpost of Holland.  Jim explains, “It was only -5 degrees with the wind chill, and the water was a balmy 32 degrees on the shores of Lake Michigan. 

 

 The Outpost has been driving the SUP craze for some time now and Brian and Jim seem to be looking to get their fix anyway they can.  The power plant in Port Sheldon discharges warm water into Lake Michigan between Grand Haven and Holland and keeps the ice from getting super thick, “The ice formations make you feel like you are in the middle of some artic exploration,” says Jim. The Outpost has some pool demos going on now if you would like to try stand up paddling before pulling on your wet suit and down jacket for a cold weather session.  As the water warms up lake demos will start in May, so stop by the shop to get more info or just get to meet these maniacs.

“Lying on a 12' stand up paddle board in Lake Michigan, ice all-around and dreaming of SUMMER......couldn't get much better!!” 

Werner Unveils Innovations In Stand Up Paddle Range

 

Werner Paddles recently unveiled new innovations in its Stand Up Paddle range at the Surf Expo Trade Show in Orlando Florida.  The Werner Nitro is a smaller, Performance Core, carbon paddle and the new Adjustable 3-piece shaft which can be found on all of the SUP models.

The new Werner Nitro has a carbon blade with a foam core, which adds buoyancy for effortless paddling, and comes with an all carbon shaft.  The longer narrower blade is perfect for dynamic surfing, quick turning and lends itself to higher cadence paddling.  The carbon shaft is indexed, adding comfort control and is light weight.  The Nitro comes in at just 20 ounces for a 78” 1-piece paddle.  Get in line now because the Nitros’ initial reviews have been stellar.  The Nitro starts at $299 and will be available at Werner Paddles dealers in April 2009.

Another innovation from the folks at Werner is the Adjustable 3-piece paddle.  The top piece telescopes its length and locks in at four settings, each 1.5 inches apart.  This is great for moving between touring/cruising (a little longer) and surfing (a little shorter) or sharing with a friend (you’ll tell them to get their own soon enough).  The shaft also takes apart closer to the blade, creating the ultimate travel paddle. The Adjustable 3-piece paddle will brake down easily to pack into your carry on luggage.  “We got a lot of request for a smaller break down paddle for traveling.  Many people are happy to rent a board when they travel, but want their trusty Werner Stand Up Paddle when they are on the road”, says Jim Miller, Werner Paddles Marketing Manger.

The full range of Werner paddles now come in four shaft configurations. 1-piece; the lightest weight option and best value. 2-piece; which takes apart with push button ease, a great choice for those who travel with their paddle.  Adjustable Length 2-piece; with four telescoping lengths for those who move between touring and surfing. The NEW Adjustable Length 3-piece; combines the telescoping feature and the take apart travel feature in the ultimate traveling paddle.

Cory Routh Brings Kayak Fishing to Wounded Vets

Werner athlete, Cory Routh brings Hero's On The Water (HOW) to the heroes at Walter Reed. Corey sent me this from a newsletter published by the Kayak Anglers Society of America, read on....

Wounded warriors from the Walter Reed Army Medical Center and surrounding area will soon have a chance to experience the therapeutic aspects of kayak fishing as part  of Kayak Anglers Society of America (KASA)Heroes on the Water program. Leading this effort is Cory Routh, the new mid-Atlantic HOW coordinator. "I truly love the sport and have dedicated a lot to promote it. I want to give something back and what a better way than sharing a sport I love with some truly deserving individuals," he said. Kayak anglers from the Tidewater Kayak Anglers Association will support Routh's efforts "We tentatively plan on doing at least six events in 2009," Routh said. "We will initially work with Walter Reed and plan to eventually include the local VA hospitals here in Tidewater Virginia.”We are still very new to this but anticipate a very successful program." Routh has been an avid kayak angler for 10 years and has owned and operated Ruthless Fishing, Inc. which offers guided kayak fishing trips and instruction. "I am happy to have Mark Lozier as a guide, he is an ex-marine and brings that knowledge with him to Ruthless Fishing."

Routh's book Kayak Fishing, The Complete Guide is often called the "bible" of kayak fishing. He also has experience organizing kayak events for charity. "I founded TKAA and organized its annual charity tournament which included 140 kayak anglers in 2008. For the last two years our charity has been Project Healing waters, and for each event Ruthless Fishing Inc and TKAA has offered services and support. We took 8-10 wounded vets out on the water to compete in each event. So far both events have been very successful," he said. "Cory Routh has the right combination of on-the-water and organizational experience. I feel confident that he will be able put on high quality, safe, and enjoyable events for the soldiers," said Jim Dolan, KASA's National HOW Coordinator.