1. Kayaking on Your Level
Kayaking can be an easy and calm exercise or a fast moving, challenging form of exercise, depending on what you choose. Paddling on a lazy river, close to a shore for a couple hours is an activity that anyone can do with little effort or consequence. Racing kayaks or paddling on open seas, however, will work your shoulder and arm muscles in a big way and requires a much higher level of fitness. Preparing for the kind of kayaking that you plan to do is just as important as the actual sport. Your cool down will be a lot easier and you can avoid injury if you take the time to learn what will be expected of you during the experience and if you have the right equipment to perform properly.
2. Change Up the Rhythm
The arms, shoulders and wrists are the most used body parts during kayaking. Even if you have well-developed shoulders and arms and you are in great shape, you will feel some strain in those areas. Before you reach the end of your kayaking trip, begin to change the rhythm of your rowing. Slow it down and make the circular motions higher and greater than you have been for most of the trip. Keep slowing down until you are making about one revolution on every count of 12.
3. Keep Moving Your Arms
When you get out of the boat, do not stop moving your arms for at least 10 or 15 minutes. Do circular rotations in the opposite direction of your rowing pattern. Swing your arms backwards. First move them quickly to warm up the muscles for the range of motion routine. Then perform 10 or 20 slow motion backwards rotations. These movements will keep your muscles limber. You should have been drinking water throughout the day and continue to drink water while you go through your cool down routines.
4. End the Day Stretching
Work in some good arm and shoulder stretches now. Reach one arm across your chest and grab your elbow with the opposite hand. Pull and feel the stretch in your shoulder and top of your back. Repeat on the other side. Pull it steadily and do not be tempted to bounce or jerk the stretches. Lace your fingers behind your head and push back on your upturned elbows. Use your head as an anchor to push. Reach above your head and bend to one side. Use this move to also stretch your obliques. Now lace your fingers together in front of your body and push them out in front of you to finish the shoulder stretching and add a little stretch to your wrists.
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