5 Warm-Up Stretches You Should Try before Paddling

Stretching is critical for pretty much all sports. Before hopping on those paddle boards with your friends, take a few minutes to stretch your muscles. Unfortunately, this is one of the steps that is frequently skipped by a lot of people. Warming up is critical as it helps to avoid muscle strains and injuries far worse than a strain like a muscle fracture.

Typically, stretching involves doing some dynamic movements that keep the joints in motion and reduce tension within the muscles. It also helps to maintain flexibility. Even if you are just taking your inflatable SUP out to water to do some yoga, it helps to stretch a bit. Here are some five exercises that you can consider:

• Pull Throughs

One side effect of using paddle boards is tight shoulders. Through pull-throughs, you can help reduce muscular imbalance and keep your shoulder problems in check. In order to maintain a wide grip, start with the paddle at your waist and then slowly bring it to your chest. Keep the paddle close to the body and slowly rotate your shoulders externally, and lift the paddle over and behind your head until your arms are extended fully.  Bring the paddle back to the position you began with gradually and repeat it 6 to 8 times. Once you are more comfortable with the stretch, your range of motion will improve, and you can then shorten your grip on the paddle.

• Overhead stretches

Begin by standing with your feet a bit wider and with a hip-width distance apart. Hold the paddle with your hands wide apart to stretch out your shoulders. Keep elbows bent slightly while you are doing this. Begin with the paddle in front of you, and then bring it overhead once you have done that, move it slowly behind you. Avoid forcing movement and allow your hands to travel as far as they can go. Repeat and go back and forth a few times, and once you are ready, you can take your inflatable SUP and enjoy paddling.    

• Overhead rotations

Get into starting position and move your feet a bit wider than hip-width and hold your paddle overhead. Make sure you have a grip slightly bigger than your shoulder width. Trace your “Os” overhead with your paddle as you rotate the paddle overhead. Move your shoulders and upper back so that you can be able to trace your “Os.”

• Upper black twists

Begin by placing your paddle over your neck over your shoulders while resting your arms along with the paddle. Ensure that your feet and hips are wide enough, and then slowly rotate your upper back, backward, and forwards. As you do this, keep your arms rested along with the paddle. This rotation helps you prepare your upper back and thoracic spine.

• Paddle moon pose

This pose is similar to the “Moon Pose” in yoga. Grip the paddle with your hands while you stand with your feet together. Your hands should be a shoulder-width distance apart.  Breathe in and slowly bend to the side as you breathe out. You can then move back to the center and breathe out to the other side. You can also try moving side by side slowly but in a fluid manner.