The sore and aching muscles that accompany stand-up paddling can sometimes mask the fitness benefits of the sport. Without proper stretching, chronic soreness and stress on the ligaments, tendons, and muscles will almost undoubtedly result in some form of injury and time off the water. Unfortunately, many individuals do not place a regular stretching program at the top of their priority list. Find about five to 10 minutes to incorporate a short stretch routine after each paddle. Try the following sequence of static stretches targeting parts of the body that commonly ache after a long or intense paddle. These stretches are meant to be executed after a warm-up or paddle. Please consult a doctor if in doubt before attempting these stretches, as they are meant for healthy individuals with no known injuries.
Turning your board around in a 180-degree direction is safe and simple, especially in flat water. You usually do this to avoid people and other paddlers in the water. Here Standup Paddle Magazine Staffer, Fox Lach shows you how it's done.
1// Start by dropping your paddle blade directly to the tail of your board, keeping your knees bent for stability. This will allow you to push forward on your shaft wile you pull back on your paddle tee-top. 2// As you begin your motion on the paddle forward you will start to feel your board redirect into a 180-degree turn. In calm waters your board will spin in the opposite direction very quickly. 3// In water with movement or current, stay bent at the knees for more leverage and control, keeping your back upright. This will give you stability and balance. If you're trying to turn and either the current or wind doesn't allow you to move in your desired direction, back-paddle your turn on the opposite side and you should be able to redirect your spin. 4,5// Three-fourths of the way into your spin, redirect your paddle with a crossover. This will straighten out your direction.
6// You have now redirected your course line and are on your way to having more fun.
Having difficulty putting your board on your rooftop or car roof rack? Here are a few tips on getting your board to the beach and back.
SINGLE BOARD
If you only have one board and IF you're driving short distances, this is easy.
1// Drop the locking end under the bar and throw the strap across the front to the other side.
2// Pull strap back around the rear and up around the other side.
3// Next, pull strap forward to the front of roof, lock into strap lock, and pull tightly.
4// Throw excess strap back into car and close door.
DOUBLE BOARD
The easiest and safest way to transport two or three boards is to double strap them, especially when driving on the freeway.
1// Using the bar already set into vehicle, allow approxiamately 10 inches of space between the bar and boards. Throw strap over the roof, parallel to the opposite side.
2// Loop under the side bar and throw back over.
3// Strap down and keep strap excess firmly secured in vehicle door. Repeat the same on the back strap and you'll be reasonably safe. If you are not completely confident, run straps completely inside the vehicle.
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 allows for 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. 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 10-30 seconds each. Rest for 10-15 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: Clasp your hands behind your back, moving your shoulders back and your shoulder blades together. Your feet should be shoulder-width apart. Bend over so your torso is parallel to the floor, keeping your back straight. Do not round your back! Try to raise your hands up off your back to enhance the stretch.
Stretch Two: Kneeling Hip Flexor Muscles Stretched: Hip flexors, quadriceps and lower abdominals on the back leg, glutes and hamstrings on the forward leg Technique: Step forward with your left leg bend at a 90-degree angle, keeping your knee directly over your ankle. Extend your right leg behind your body, placing your right knee on the ground. Move your hips forward and push your left knee over your left ankle. To make this stretch more advanced, you can attempt to flex your right knee, grabbing your right ankle and gently pulling your heel towards your butt. This is great for balance and flexibility.
Stretch Three: Trunk Rotation and Lower Back Stretch Muscles Stretched: Glutes and low back Technique: Sit on the ground with your left leg extended. Bend your right leg and place your right foot on the outside of your left knee. Position the outside of your left elbow against the outside of your right knee. Place your right arm on the ground, near your right hip. Push your left elbow against your right knee and twist your torso as far to the right as possible. Do not arch your back or bend forward.
