Kayaking requires a loose and relaxed body to generate a transfer of power to move the boat through water. Kayakers use shoulders, core, hips and thigh muscles with each paddle stroke. Flexible muscles allow you to paddle faster and more effectively. They promote safety by giving you the suppleness to respond quickly to waves or uneven water surfaces. Because kayaking involves upper body and lower body separation, such as repetitive motion for the shoulders and core countered by a stable lower body, maintaining flexibility is the key to successful and injury-free paddling.
Kayak Basics
Although the power to propel the boat through the water comes from the core, kayak stability is generated by quick actions involving the hips and shoulders. Loose hips and a full range of motion in the shoulders help a kayaker perform corrective actions such as making sudden changes in direction, rolling a tipped kayak and maneuvering through a tight channel.
Upper Body Flexibility
Kayaking correctly demands a smooth connection between the shoulders and core, or torso. Twisting exercises promote flexibility for the torso and the shoulders. Begin by lying on your back and dropping your knees to the right side of the body. Open the left arm out opposite the knees and look toward the left palm. Repeat by dropping the knees to the left side of the body and opening the right arm out. Hold each side for five to 10 deep, full breaths.
For the shoulders, begin by kneeling and resting your buttocks on your heels with your feet unfurled. Fold forward at the waist, stretch the palms straight out along the floor and drop the armpits. For a more advanced stretch, add a twist: From this position thread the right hand under the left armpit, which rests the right ear on the floor. Release and repeat by threading the left hand under the right armpit. Relax and hold each stretch for one to three minutes. Shoulder flexibility in particular allows a paddler to rely on the power of torso rotation rather than the muscles of the arms.
Lower Body Flexibility
Kayaking flexibility exercises should incorporate legs, hips and lower back. To relax the muscles of the legs such as hamstrings and quadriceps, sit in an easy cross-legged position. Slowly fold forward from the waist, bringing the chest or upper body over the ankles. Rest the palms on the floor in front of you and relax elbows, shoulders and head. Once you're in this position, try to release any tension in the lower body. Repeat this exercise with your opposite leg in front. Hold each position for three minutes. Although this exercise works to release tightness in the hips, hamstrings and lower back, you may initially feel the stretch across your groin muscles if your hips are tight.
Recommendation
Incorporate stretching of the upper and lower body into your weekly activity. Use four to five exercises for each region and hold them for one to three minutes. By spending more time in a position, you relax and gently stretch connective tissue such as tendons. Consider connective tissue similar to hard taffy; it requires more time to warm up and become supple.
Cautions
Move into each position slowly when you stretch. Eliminate any bounce and allow the body to relax and open on its own. Understand that breathing deeply enables you to move deeper into a stretch because breath supplies the muscles with oxygen. Over-stretching may result in injury and sideline you from kayaking while you recover from a pulled or torn muscle.
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