1. Proper Form Prevents Poor Shoulder Performance
Even the most innocuous of sports run the risk of injury. Sea kayaking, for instance, is not regarded as a risky sport, and yet injuries to the shoulders, wrists and back can occur. Shoulder injuries, such as dislocation or torn rotator cuff, are common kayaking injuries. One way to prevent shoulder injuries when sea kayaking is to use proper form when paddling--keeping your arms below shoulder level and holding the paddle out in front of you has proven to be the most acceptable and injury-preventable manner in which to paddle. Extending the arms over the head allows the force of the water to rip the shoulders backward, causing injury. Holding the paddle below the shoulders allows for your body to prevent this from happening.
2. Adjust Your Position for Maximum Shoulder Health
Sometimes, something as simple as assuming a new position while kayaking can take the strain off your shoulders. Sitting in the usual L position, with back straight and legs bent, does not allow much movement in the shoulders, and the repetitive motion of paddling can cause strain or stress on the joints. Unfortunately, most older kayaks allow only for the L position to be assumed. Newer W-shaped kayaks provide a more ergonomically adjustable solution. This has a space for the paddler to sit between two hulls, offering better balance and less stress on the body. Paddling positions can be changed from sitting to kneeling to standing, and leg positioning can be changed to adjust balance and allow for better control. Much less stress and fatigue is put on not only the shoulders, but the back and legs as well.
3. Preventing Shoulder Injuries When Sea Kayaking Quite a Stretch
Simply the act of paddling over a long period of time can cause wear and tear on the shoulders. It is important to build strength, flexibility and endurance in the shoulders if you wish to take up sea kayaking. Just the movement of paddling forces the larger muscles of the shoulder to overpower the smaller rotator cuff and stabilizing muscles, so it's best to concentrate on exercises that target these parts of the shoulder. Do a doorway stretch with hands in various positions to give the shoulders a good stretch. Use a sports band and light weights to perform external and internal rotations, rowing and bent-over lateral raises to strengthen and condition the shoulder muscles. Doing shoulder rotations (moving each arm in the opposite direction) is also a good warm-up before kayaking.
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