If you love paddle boarding, you might experience soreness and pain in your shoulder area, lower back, as well as your wrists after stand up paddle boarding. One of the most important things that we neglect to do before any paddle boarding session is to warm up. The importance of stretching before any type of exercise, even ones that are seemingly low impact, cannot be stressed enough.
Stretching your muscles before and after you hit the water can prepare your muscles for the task ahead by warming them up which ultimately allows your level of flexibility to improve. It reduces the chances of sustaining injuries, as well as improve your recovery time after a hard day out in the water.
SUPing is a great way to spend time out in the water but most of all; you enjoy the added benefit of a full body workout. As paddleboarding works your entire body, it is vital that you warm up the whole body before you head out into the water. Additionally, you should also keep mobile during the process and take time to cool down after.
Also, be sure to take two to five minutes performing active stretches that mimic some of the movements and patterns you would make while paddle boarding. It will ensure that you’re ready to perform the intense activity to come. To sort you out, here are some paddle boarding warm-up tips:
The obliques, allow you to bend sideways and rotate your trunk. When these muscles are tight, it can inhibit your performance. Begin by standing with your legs shoulder width apart. Intertwine your fingers and extend your arms overhead, turning your palms up toward the ceiling. Inhale and contract your abs and glutes. Exhale while bending to one side, keeping your hips still throughout the exercise. Hold the peak position for 20 to 30 seconds, then return to starting position. Repeat the movement to the opposite side of your body.
Upper Back Twist
Place your paddle behind your neck and over the length of your shoulders and arms. Your arms should rest comfortably on your paddle’s shaft. Keep your feet a little wider than shoulder width. While standing straight and keeping your core tight, rotate the upper back and forth while still keeping your arms on the paddle. Repeat this 7 to 10 times to warm up your upper back, as well as your thoracic spine. The movement will prepare you for standing up for extended periods.
Lie down on your back with your shoulders, buttocks and heels all touching the ground. Your entire body weight should be supported by the ground. Lift your head so that your shoulders only come off the ground but don’t lift your head too high such that your back loses engagement with the floor. Then, lift the right leg to about a 90-degree angle and pause for about 3 seconds. Lower it and repeat that movement using the left. Repeat this movement engaging the lower abdominals 5 to 15 times.
Now that you’re warmed up, strap on your leash, grab your board and paddle and head out for a great time!
More and more people are starting to realize the benefits of paddle boarding. Not only is paddle boarding a lot easier to learn unlike other water sports such as surfing or sailing, but it is also extremely beneficial to your health. It is for this reason that paddle boating has become the number one outdoor activity for first-time participants.
Here are some of the health benefits of paddle boarding:
It is a Mood-Boosting Activity
Water and most water-related activities for that matter are some of the best activities for stress relief. Water has a natural calming and soothing effect that can reduce stress easily. Hanging out in nature has been known to have therapeutic advantages, which can have a positive effect on your overall attitude and mental health. In addition to this, you also stand to get a dose of vitamin D, which is recommended in good amounts.
Anyone Can Do It
Everyone can take part in paddle boarding regardless of how inactive they are or how old they are. The appeal of SUP is that it offers a changeable level of intensity so the activity level can easily be adjusted to suit the participant. Cruising on a paddleboard can mean drifting on a lake or engaging in a heart-pounding cardio workout or even paddle surfing in the waves.
It Helps to Improve Balance
Standup paddleboarding, as the name suggests must be done standing upright, which requires a lot of core strength and stability to maintain balance. Additionally, almost every muscle in your body is utilized including muscles on your arms, shoulders and back when paddle boarding so partakers enjoy the benefit of a full body work out whenever they take part.
It is a Low Impact Activity
An additional benefit of SUP is that it provides immense benefits at a low impact. Therefore, if you suffer from any debilitating issues such as back pain, it is unlikely that you will cause any damage to your tendons. SUP is especially advantageous to anyone that that lifts weights and wants to take a break or for any runner that is recovering from knee or hip pain.
It is Easy to Learn
Another handy quality of stand up paddle boarding is that it is very easy to learn and pick up once you get the handle of it. The paddleboarding kit can be rented inexpensively and it does not take much to master the various basic techniques fully. The only thing you need to do is get a grip on how you should stand, turn the board and fall.
Paddleboarding can help to improve your endurance once you learn how to stand up and control the board. Once you master the various techniques and you notice that your muscles are not as sore afterward, and you can paddle much further than when you first started you will have improved your endurance considerably. Like running, you can get a whole lot of cardio exercise when you paddle.
Those of you who already paddle won’t be surprised by these benefits. You’ve already experienced them. If you haven’t taken up paddle boarding yet, what’s stopping you. As you just read, there are many benefits to this great water sport. Come on! Give it a try. You’ll love it!!
The Wappa Blog
Written by Wappa's founder Layne Pennell, the blog's aim is to educate and share his love of stand up paddle boarding with anyone interested in SUP.