streching before paddling

[boba]

Awhile back I got in to a discussion over the value of pre exercise steching. My contention was that there was scant evidence of efficacy. There is now evidence: it doesn't work and actually can weaken muscles:

"While static stretching is still almost universally practiced among amateur athletes — watch your child’s soccer team next weekend — it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker."

http://xrl.in/162t" onclick="window.open(this.href);return false;

[Crane]

... as opposed to a regular stretching routine to enhance flexibility, which does produce results.

[okieboater]

The book "stretching" by Bob Anderson is a great resource for routines. No special paddling routines but you can make up a good paddling routine from the suggestions.

I used to smile when someone said "yoga" but since my Physical Therapy guy recommended it and I joined the local YMCA for a yoga program, I am a big fan of yoga.

I think there are a couple books by paddlers with yoga setups just for paddlers. Might be worth looking up via google.

[Sasquatch]

I stretch across the pick up bed to get a before paddling. I find it improves my ability to withstand folks standing around doing yoga and stretching.
Just kidding

[okieboater]

Well said Mr Sasquatch, I like your approach to stretching.

Let's hope for rain and all go boatin!

dave

[paddledog]

I just stretch for one of Sach's beers,
it's cheaper and I get the same results.

[Monsoon]

sounds good. Thats the best approach. haha

[RandyJ]

Stretching vs Warming up:

I'm not a physiologist, but am a life-long runner (lots of years competitive), and have now been kayaking for 25 years. Based on that experience, and LOTS of running injuries, I agree with the article. Worth a few minutes of your time to read it, if you haven't yet.

1) Flexibility and muscle pliancy is helpful in paddling and most other types of exercise/exertion. Stretching should be used to increase flexibility and range of motion, but it's better to do this either after or between exercise sessions. I think too much stretching right before exercise can destabilize joints and increase risk of injury.

2) Warming up involves increasing blood flow to the muscle groups that will be doing the work during the exercise. This increased blood flow raises the temperature of the muscle, starts feeding it the oxygen it needs for the increased workload, AND provides the additional "in range-of-motion" flexibility that lessens the chance of injury.

Like the sprinter referenced in the article, I don't worry much about a formal warm-up unless I know the exercise will be strenuous right off the bat. Running example: moderate work-out vs. race. Boating example: Cossatot put-in (easy boating down to Zig Zag) vs Oh Be Joyful put-in (2-3 strokes before the 15-footer). Pretty much common sense, and not unlike how you probably treat your car. You usually don't floor it until the motor's had a few minutes to warm up, which means you get better combustion efficiency.

Last year, I bought one of those exercise dealies made of rubber tubing with handles at each end. When I'm being a disciplined boater, I take it with me and use it for light resistance exercise for various muscle groups in the arms and shoulders. If I were REALLY being disciplined, I'd probably bang out a couple of dozen crunches to get the abs warmed up, too. I may try the exercises in the article next time.

Back in the glory days of the Tulsa Wave, doing a good warm-up, focusing on good stroke technique, meant the difference between feeling wiped out after a half hour or being able to last the whole afternoon.

So yeah, emphasize warming up over stretching. If you need to work on flexibility, do it while you're watching TV. Done consistently, you'll be amazed at how quickly your body will respond and range of motion will improve.

[JTarver]

You usually don't floor it until the motor's had a few minutes to warm up, which means you get better combustion efficiency.

Ar you kidding me? I stomp the pedal the moment I open the door! Makes for a great warm up for both me and the truck. And believe you me, the fun doesn't stop there...at 4:30 in the morning. =) Go speed racer gooooooooooooooooo

Joe

[Big Daddy D]

For what it's worth, when my son and I went to the Ottawa this summer, this was the warm up we did before our freestyle sessions. All the warm up and stretching was done in the boat. This routine also builds power/endurance and develops muscle memory. It's easier to incorporate on a river like the Ottawa because you have a lot of flatwater before the first rapid.

Keener Warm-up:
• 100 forward strokes (50 easy, 25 med., 25 hard)
• 100 back strokes (same amt. as forward)
• 25 forward and back strokes on edge (both sides)
• 50 back sweeps
• 10 sweeps to each side
• Bow smashes. Press down with heals while shifting weight forward (water splashes in face if done right)
• Stern smashes. Shift weight back and lift knees (water slashes up if done right)
• Upright hip snaps (hit your side with edge of cockpit)
• Lean cleans (25 rotations)
• Edge holds
Stretches:
• Front blade on side of boat (push top hand pull bottom hand. See the logo on back of your boat)
• Lean back on stern. Touch water with head.
• Lean forward grab toe of boat
• Twist arms around each other and lift (shoulder stretch)
• Put arms behind back and push palms together (fingers pointing up)
• Arm over head grab elbow pull
Try to push elbows together

[knu2xs]

So yeah, emphasize warming up over stretching. If you need to work on flexibility, do it while you're watching TV. Done consistently, you'll be amazed at how quickly your body will respond and range of motion will improve.

Like Randy, my background includes a long competitive background of running and more recently as a canoe slalom athlete. In putting together a warm up routine, initially I focused more on simple 20+ minutes of activity, as this is what the empirical research indicated toward the end of my college running career. However, through personal experience, my warm up now is at least 30 minutes of activity focused on activating my nervous system as much as simply getting the blood flowing. This includes drills such as dragging a couple of tennis balls in the water to reinforce the catch phase of the forward stroke and encourage efficient posture in the boat, paddling as far onto each edge as possible, pivot turns both directions, paddling backwards. If there is a good surf wave available (common on artificial courses), I will carve back and forth without using the paddle.

All of this is designed to activate the muscle memory to be able to paddle to the maximum of my ability on command since, after all, this really is what a slalom race is, especially slalom on artificial courses where the water is hard and the moves set are even harder. While doing all of this over the course of 20+ minutes, this is doing what most of the empirical research is pointing towards, the most important thing in a warm up is simply to be doing some sort of activity to get the body warmed up. However, while getting the energy systems ready, such drills also activate your nervous system, not only allowing you to go as hard as possible, but to do so with the best technique possible as your nervous system is also activated.