Use the Off-Season to Stay in Paddling Shape
5-minute read
For those of you who—like us here in Wisconsin—have a pretty long off-season from paddling, here are some simple, low-effort but highly-effective ways for recreational paddlers to stay fit during the off-season.
A last-minute paddle before the water freezes (photo courtesy of @maxcavenphoto)
Paddlers all across the north have to take several months off during the winter when our lakes and rivers freeze.
But there’s no reason we have to endure sore muscles or even injuries when we jump back into canoeing or kayaking in the spring. There are plenty of exercises we can do in the meantime to keep our paddling muscles in shape until we can get back on the water.
While a gym membership is very handy, you can do most of these from home without a bunch of fancy equipment. You’re probably already familiar with many of these. If not, just do a quick YouTube search for some tutorials. Proper technique is important, so watch a few short videos for any exercises you’re not familiar with to prevent injuries.
Do 10-15 minutes of these two or three times a week. You can focus on one set of these each day. Do some reps, take a minute or two break, do some more.
Keep Your Core and Back Strong
Since proper paddling technique means engaging your core with every stroke, one of the most important goals is to maintain a strong core and back.
A few easy exercises include:
-
Plank, both front and side. This static hold works almost your whole body, and especially your core and back.
-
Bird Dog helps with strengthening, balance and posture. Do them slowly to make your muscles work a little harder.
-
Dead Bug is very similar, except you’re on your back instead of your hands and knees. It’s great for your core.
-
Superman works your core and back. So simple, yet so effective.
- Russian Twist, slow and controlled, mimics the torso rotation you use when paddling.
Maintain Your Shoulder Stability
Along with your core and back, your shoulders work hard while you paddle. Keep them strong and stable during the winter months to reduce fatigue and prevent injury once you’re back on the water next season. Since paddling is so repetitive, it’s super important to keep your rotator cuffs healthy.
These exercises will help with that:
-
Resistance Band Row is a pulling motion for your shoulders and upper back.
-
External & Internal Rotation with a band strengthens your shoulders’ lateral movements.
-
Scapular Push-Up is another great one for both shoulders and upper back.
- Overhead Carry is essentially a static hold in your shoulder with a heavy object (a dumbbell or water jug works) while you walk slowly.
Your Legs and Hips Need to Stay Strong, Too
While most people think of paddling as an upper body sport, strong hips and legs are important, too. This is especially true if your canoe trips involve portaging or if you use a pedal drive fishing kayak.
But a fit lower half supports balance and power no matter what type of paddling you do. Here are some suggestions for exercises to work them:
-
Squat, with or without weight (air squat or goblet squat). You don’t have to get all the way down to get great benefits either. Do what feels comfortable.
-
Lunge—great for both strength and balance.
-
Glute Bridge works all the core muscles around your hips: core, glutes and back.
-
Step-Up with stairs, a sturdy stool or chair. This one is very adaptable to knee and hip issues, as the step height is easy to adjust.
(Photo courtesy of Jon Laxen)
Add in Flexibility and Mobility Exercises
Your muscles and tissues get tight when you don’t use them. Flexibility is key for injury prevention, back support, and just plain enjoyment once you’re paddling again.
Here are a few to do for 5-10 minutes—daily, if you can, or a few times a week:
-
Hip Flexor Stretch can be done on your knees or standing.
-
Hamstring Stretch can be done standing, seated or on your back on the floor.
-
Thoracic Spine Rotation is done on the floor and stretches your chest, spine and shoulders.
-
Lat Stretch uses a doorway, wall or counter to help stretch your arms
-
Cat-Cow stretches your back
- Thread-the-Needle stretches your arms and shoulders
Cardio: Simple and Consistent
If you’re a runner, keep running through the winter. Just watch your footing! Icy patches are the biggest hazard for winter runners.
Here are a few other ideas for cardio workouts during the paddling off-season. Some of them need equipment or a gym membership:
-
Brisk Walking. Add a HIIT (High Intensity Interval Training) element to increase your pulse.
-
Hiking or Snowshoeing—add hills to really push your heart rate up.
-
Cross-Country Skiing is probably the best full-body workout, especially on a hilly course or terrain.
-
Indoor Cycling
-
Elliptical
-
Rowing Machine is also an excellent full-body workout
-
Swimming
- Indoor Rock Climbing, if you happen to have access to a nearby venue.
Do what you like, at the intensity that works for you. Most fitness experts recommend 75 minutes a week of high intensity or 150 minutes a week of low intensity cardio.
(Photo courtesy of Vermont Paddle Pups)
Remember: Short and consistent beats long and inconsistent every time. That’s true for all of these suggestions.
You’ll be glad you took the time to keep your body in shape once it’s time to get back into your canoe or kayak again!
What paddling questions can our friendly Customer Service team help you with? Contact us at 715-755-3405 or bbinfo@bendingbranches.com
More for you...
