I need some good streches for a paddler?

Question

I'm a 14 year old girl, not extremly athletic - I have a good body build for paddling (broad sholders). but I need some good streches that will strech my arms, mid - back, neck, ect. before and after I paddle.

A note about paddling is that when you paddle is you don't only use your arms but your entire body.

Could someone answer me? My arms are still sore from thursday's canoe surfing session (it was my first time out in the ocean - i normally go out into a canal)

One more thing is that
a. I don't have time for a warm up first
b. I know a little bit about streching and I know the baisics about streching - like not to bounce
c. yes paddling is like rowing - I can't really explain it to u without using the hawaiian names for stuff but it is an outrigger canoe

Answer 1

I'm not sure what kind of stretches would be needed for paddling, so here are some stretches for the upper body.

I think this one is called the 'swimmer's stretch' it's good for upper body flexibility and loosens up the joints and muscles.

Raise arms up over the head bend elbows so forearms rest on top of the head, grasp elbows with opposite hands. Bend sideways slowly from left to right stretching out the muscles of the ribcage. Remember to breathe, oxygenate the muscles cells to keep them from cramping and to release lactic acid. Belly breaths are better than shallow upper chest breathing.

A variation of this is to extend one arm straight up while grasping the elbow with the opposite hand, do the slow sideways bend, then change arms and bending in the opposite direction sideways.

Stand in a doorway and keeping wrists at a natural angle, wrists against the wall thumbs and index fingers angled downwards. Lean forward as far as possible through the door frame slowly. Do not bounce or force the stretch. Repeat 5 to 12 times for 1 set.

Remain in the doorway bring arms up with elows shoulder high and arms bent at right angles upwards. Place forearms against the door frame and lean into the doorway slowly. Do not bounce or force the stretch. Repeat 5 to 12 times for 1 set.

Raise arms over your head grasp sides of door frame and lean into the doorway slowly. Do not bounce or force the stretch. Repeat 5 to 12 times for 1 set.

Hold arms at shoulder level bent at the elbow and parallel to the floor place hands palm side against the wall on either side of the doorframe and lean into the door way slowly and as far as you can. Do not bounce or force the stretch. (sort of like a standing push up) Repeat 5 to 12 times for 1 set.

Stand with feet shoulderwidth apart bend from the waist with arms dangling down. Don't try to touch your toes but relax your back muscles and just let the wieght of your upper body just slowly bring hands and fingers closer to the floor. You may want to bend your knees somewhat so as not to overextend your knee joints. As you straighten out (or lock your knees) you will be stretching out the hamstrings. Again do this slowly, no bouncing.

Head rotations. Lean your head to the right as far as comfortable, you will feel the pull on left neck and shoulder muscles. Hold for a count of 12. Slowly bring up your head and lean your head to the left as far as comfortable and hold for a count of 12. Slowly bring up your head and tip your head backwards as far as comfortable and hold for a count of 12. Slowly bring up your head and bring your head forward until your chin rests on your chest, hold to the count of 12. Remember to BREATHE! Belly breaths.

Now lean your head to the right and slowly rotate the head to the back, to the left shoulder to the chest and back to the right shoulder. Do this slowly 5 to 12 times for a set. Now repeat going to the left.

Do leg lunges, slowly. Right and Left leg lunges. Squats are good also.

Stand on your knees, cross arms across your chest and slowly lean backwards, this stretches the top part of your theigh muscle.

Do the Yoga Cobra Pose Lie face down on a mat, floor, carpet, etc. Feet together at the ankles toes pointing backwards. Hands flat down on floor at shoulder height. Slowly push downward bringing the head and shoulders upward. Hold pose with arms fully extended for a count of 12. BREATHE! from the belly.

When doing stretches remember to oxygenate, not hyperventilate. Keeping the muscles well oxygenated helps remove lactic acid build up in the muscle cells and helps stop or at least reduce the amount of cramping.

Always check with your doctor and athletic coach before any type of strenuous physical activity or exercise regimen.

Good Luck, Good Health.

Answer 2

Yes, to your point, you use your whole body, so you should really be stretching your entire body.
Before you start your stretching, its a good idea to do some very light aerobic exercise, just to warm up first. Maybe 5-10 minutes on a stationary bike at very light resistance.
Then, you should move on to your stretching.
I really don't have names for any of the stretches I do before I work out, but I usually do some stretches for my biceps and triceps. Then, I'll do some stretches for my back. I start by grabbing a post of some sort with my left arm and sort of bend forward and lean back. That stretches the left side of my back. Then I repeat with my right arm. Then I use both hands to grab the post at the same time and stretch again.
Each stretch should be held for about 15 seconds.
And, repeat each stretch 3 times.
Don't force the stretch. In other words, don't stretch as much as the range of movement will allow at first. On your second and third repetition of the stretch, you should move the target area a bit further through the range of movement.
And never bounce or jerk during a stretch; that's a good way to hurt yourself.

Getting back to the stretching, you should also make sure to stretch your legs, both the front quadriceps and the back hamstrings. When you say you are a paddler, I am assuming you are rowing (ie. seated in a rowing position, where you get your back, arms and legs into the whole rowing motion). If this is the case, then you should be doing some stretches for your legs as well.

Hope that helps a bit.