1. Core Muscle Stretches
To stretch before canoeing, focus on the core body muscle groups. With a proper warm up and canoeing stretching program, you will avoid injuries. Stand up and reach your arms up over your head, stretching your back muscles. Lower your arms to shoulder height and twist your body to the left, so that your right shoulder is under your chin. Twist to the right, so that your left shoulder is under your chin. Repeat 10 times. Bend at the waist and twist your body so that your left hand touches your right toe. Move your body so that your right hand touches the left toe. Keep your arms straight and feel the twist in your lower back. Repeat 10 times. These back muscle stretches increase circulation and reduce the chance of injury.
2. Arm Stretches
Canoeing puts a great deal of strain on the arm and shoulder muscles. Prepare for canoeing by improving your muscle tone with a few simple stretches. Raise your hand up over your head and clasp your hands together. Stand fully erect, with your weight evenly balanced. Move your arms backwards slowly, past your ears as far as you can. Hold for a count of five. Slowly move back to the starting position. Repeat 10 times. This stretch helps the shoulder muscles used in canoeing. Place one hand at your side and lift the other to shoulder height. Rotate the arm in a large clockwise circle, as big as you can. Repeat 10 times. Rotate the arm in a large counter-clockwise circle. Repeat 10 times. Switch to the other arm and repeat both canoeing stretches.
3. Stretch Your Neck
Stretch your neck before canoeing to reduce the chance of injury or muscle stiffness when you are out in a canoe. Stand up straight and look straight ahead. Move your head straight down, until your chin touches your chest, or as close as you can. Move your head back slowly, as far as you can. Repeat five times. Return your head to a comfortable position. Turn your head to the left and look over your shoulder. Stretch your neck as far as you can comfortably. Turn to the right and look over your right shoulder. Turn your head back and forth 10 times slowly. This exercise stretches the neck muscles where tension can build while canoeing. This exercise can be done before and after canoeing.
