Heather Herbeck

Outer Back Stretch

“Paddlers use the muscles in their back for strong paddle strokes, which causes the muscles to become very tight,” says Herbeck.“Tight lats can sometimes inhibit the success of rolling your kayak, so keeping this area flexible is very important.” To stretch your lats, reach one arm straight overhead. Using your free hand, grab the elbow of the extend arm and pull lightly until you feel a stretch. Lean your torso in the direction you’re pulling to intensify the stretch.

 

Hamstring Stretch

“Kayaking is sitting,” says Herbeck. “Too much sitting causes our hip flexors to become weak and tight, leading to limited movement because it shuts off your hamstring and butt muscles, which leads to overcompensation of the lower back.” To stretch your hamstrings, sit on the floor and extend one leg straight in front of you and tuck the other close to your body while keeping your back flat. Lean forward from the hips, not by rounding the back.

 

Outer Thigh Stretch

Lie down perpendicular to a wall or solid object. Rest one foot against the wall, bending your knee at 90 degrees. Rest the opposite ankle against the bent knee. Breathe through the stretch to feel the release, and keep your upper body relaxed.

 

Hip Flexor Opener

Kneel beside a wall, in case you need it for balance, and put one leg out in front as if you were doing a lunge, resting the other knee on the ground. Keep your front knee over or a little behind your ankle. Tilt your pelvis forward for a more intense stretch in the front of the hip.

 

Chest Opener

Lie on an exercise ball facing upwards and place your arms out to your sides to form a T. Roll forward and backwards on the ball to massage your back.

 

Published in Rapid Magazine December 10, 2013