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!
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.