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Time to get out on the lake and do some kayaking

July 14, 2015

From CMC Physical Therapy

Do you plan on doing some kayaking this summer?  Kayaking can require long periods of sitting, good strength and endurance of your core and upper body muscles.  Here are a few tips that may be helpful before heading out on the water.  


Do a warm-up prior to heading out on the water. This may include some dynamic stretching or some low level resistance exercises for the rotator cuff muscles, postural muscles such as the ones in the upper back, and core muscles. Warming up your tissues prior to heading out on the water may help to prevent any injuries.

Try to maintain a good sitting posture while kayaking. Sometimes as we start to fatigue, we begin to lean forward, from the shoulders, and go into a poor sitting posture. This position may put you at risk for injury. Frequently check your sitting posture and try to keep your ears in line with your shoulders and keep your shoulders in line with your hips. 

If you frequently go kayaking, consider doing a resistance training program that focuses on core, shoulder and postural muscle strengthening. Core strengthening includes abdominal, low back, pelvic, and hip muscles.  Although shoulder muscles are certainly important for kayaking, it is important to keep your core muscles strong as well!

If you are going on a long kayaking trip, try to take breaks frequently. As our muscles start to fatigue, we tend to go into faulty postures and compensate with other muscles. These faulty postures and/or compensations may lead to injury.
With these few tips in mind, your kayaking trip is bound to be smooth sailing! 

 

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