1. Warm Up Core Muscles
Sit up straight, just like your mother taught you, when you are kayaking. Good posture is essential for proper paddling. Sitting up straight requires a fit core and aligned spine. Tone these muscles with exercises designed to strengthen your core and be sure to get these muscles ready for use before paddling your kayak across the water. Stretch your back by lying on the ground and hugging your knees. Relax and hold your knees for 10 to 20 seconds. Let your knees fall to one side of your body and then the other side. Return your knees to the center and place your feet on the ground with your knees bent. Press the small of your back to the ground. Hold for 10 seconds and repeat 10 times. Roll over and get on your hands and knees. Gently arch your back like a cat. Hold for 10 seconds and repeat 10 times. The last exercise to stretch your back should be performed with caution. Skip this stretch if you are prone to back pain as it may cause injury. Lay face down on the ground with your hands in front of you, elbows on the ground. Gently raise yourself onto your hands, raise your head and extend your back as you lift yourself. Hold for 10 seconds and repeat.
2. Bend it, Wiggle it, Stretch it
Stand up and wiggle your body. Warm ups do not always have to be serious. Gently bend from your waist, with your arms outstretched, for an arm stretch that warms up your abdominals. Bend to the left and the right 10 times. Keep your knees loose and touch your toes or at least bend forward. Put your hands on your hips and turn from your waist to loosen up your core. Stand with your body relaxed and shrug your shoulders. Hold and release. Repeat 10 times.
3. The Water Awaits
Remember those arms and legs. A basic arm stretch such as extending your left arm and using your right hand to press it against your chest will warm you up for paddling. Repeat with your right arm. Hold the stretch for 10 seconds. Loosen your legs before you set off in the kayak. Jog or walk around to warm up your leg muscles. Once you have moved around a bit, move one foot to the rear. Bend your other knee and push your rear heel to the floor. Lean into your bent knee to extend the stretch. Hold the stretch for 10 seconds and repeat the stretch with other leg. Crouch down and hold to stretch your quads. Repeat five to 10 times. Do a little dance, you are ready to kayak.
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