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.
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