The flatwater kayak stroke is fueled by a powerful rotation of the torso, in conjunction with a driving of the hips and legs against the footboard. For the flatwater kayaker, stretching can provide for a greater range of motion, greater force potential and a reduced risk of injury. Flatwater kayakers should pay specific attention to flexibility exercises that emphasize posture and balance. USA Canoe/Kayak provides a list of stretches that can improve flexibility in flatwater kayakers. Stretches should be held for 30 seconds and repeated 3 times on each side.
Partner Hamstring Stretch
Kayakers, especially males, tend to become tight in the hamstrings. This tightness can prevent the ability to achieve full rotation and drive the legs against the footboard with full force.
Perform this stretch by lying on your back with one leg straight up in the air, and the opposite leg on the ground. Have your partner gently apply pressure on the back of the lifted leg while keeping your knee straight.
Quad Stretch
Similar to the hamstrings, the quadriceps can become tight when left unattended, thereby reducing range of motion and force potential in the legs and hips.
Perform the quad stretch by lying on your side, grabbing the ankle on the top leg and bending your thigh. Repeat this stretch on the other side.
Prayer Stretch
The latissimus dorsi, or the large muscles running the length of either side of the back, are primary movers of the kayak stroke. Improve flexibility and range of motion in these muscles by kneeling and placing your elbows on a table or chair. Pull your forearms and elbows together and arch your back while keeping your head down. Maintain this arch for 30 seconds.
Pole Stretches
The hips and pectorals are often neglected by kayakers because of their perceived unimportance in powering the stroke. A lack of hip flexibility is a huge detriment to rotation, while insufficient flexibility in the pectorals can cause you to hunch your back and hinder your posture.
Target your hips by placing the right side of your body next to a pole and crossing your left foot in front of your right. Place your body weight on your right leg and slide your hips to the left while keeping your body parallel to the pole. Reach your left hand toward your right wrist to help you feel the stretch along the back and hips. Repeat on the other side.
Improve pectoral flexibility by bending one elbow and holding on to the pole, while keeping your elbow and shoulder parallel to the ground. Gently turn your body away from the pole until you feel a stretch in your chest and shoulder. Repeat on the other side.
Lying Prone Stretch
Similar to the hips and pectorals, many flatwater kayakers forget to stretch the abdominal muscles. Because of the central role of the abdominal muscles in the kayak stroke, they can easily tear or strain when neglected.
Stretch your abdominal muscles by lying face down on a mat and placing your hands on the floor and out to the side of your body. Gently push your torso off the ground while keeping your legs and hips in place. You should feel a stretch along the length of your abdominal muscles.
References
- "Flatwater Racing Manual"; Australian Canoeing; 2004
- "Post Workout Stretching"; USA Canoe/Kayak
- ExRx.net: Lying (Prone) Abdominal Stretch
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