Warming up before you engage in any physical activity is essential and paddleboarding is no exception. Some good stretch exercises for stand-up-paddle-boarding can prepare you for a pain-free time on the water. Here is a good warm-up routine can help prevent injuries, improve your performance and ensure a more enjoyable outdoor experience.
Table of Contents
Stretch Exercises for Stand-Up Paddle-Boarding
Dynamic Stretching
Dynamic stretches are ideal for preparing your muscles and joints for the movements involved in paddleboarding. They can enhance your flexibility and blood flow, which are essential for a stress-free day of paddling. You can start with arm swings, leg swings, hip circles and torso twists to target the muscles you’ll use while paddling.
Core Activation
A strong core is vital for maintaining balance and stability on your paddleboard. Engage your core muscles with exercises such as plank variations, bird dogs and Russian twists. These movements not only activate your core but also help to prevent lower back pain and injuries.
Mobility Exercises for Arms and Shoulders
Since paddling involves repetitive movements of the arms and shoulders, it’s important to focus on mobility exercises for these areas. Arm circles, shoulder rolls and stretches will help loosen up tight muscles and increase your range of motion so you can paddle efficiently.
Balance and Coordination Drills
Balance is a key component of SUP boarding. To enhance your stability, incorporate balance and coordination drills such as single-leg stands, heel-to-toe walks or use a balance board. These exercises activate stabilizing muscles and improve your balance control, which is especially helpful in choppy waters.
Cardiovascular Warm-Up
Because stand-up paddleboarding is a cardiovascular activity, it will be helpful to get your heart rate up before you start paddling. Light-to-moderate cardio activities such as jogging, jumping jacks or cycling for 5-10 minutes can warm up your muscles and prepare your body for the endurance that SUP requires.
Mental Preparation
Lastly, don’t forget to prepare your mind. Paddleboarding requires focus and mindfulness. Take a moment to visualise your paddling session, set positive intentions and approach the water with excitement and enthusiasm.
The goal of these stand-up paddleboarding exercises is to prepare your body and mind for the activity ahead. Take the time to warm up properly and enjoy the benefits of stand-up paddleboarding throughout your SUP session.
10 Stretch Exercises for After-Paddleboarding
After a fulfilling day of paddleboarding you will finally be back on dry land. Now what? Don’t relax just yet. It’s important that you first do some stretch exercises to help your body recover. Stretching can reduce muscle soreness, improve flexibility and get you in proper shape for your next venture.
Here are 10 stretches that would be particularly beneficial after a SUP session:
Child’s Pose
This is a relaxing stretch that will target your neck, back and shoulders, areas that can become tensed up from paddling. Start by kneeling on the ground or floor, then sit back on your heels, lean forward until your forehead touches the ground and extend your arms in front of you.
Downward-Facing Dog
This is a classic yoga pose. It’s excellent for stretching the hamstrings, calves and shoulders. Get down on your hands and knees, raise your hips up and back (keeping your hands on the floor) and try to straighten your legs while gently pressing your heels toward the floor.
Seated Forward Fold
This is a good stretch for the hamstrings and lower back. Sit on the ground with your legs extended in front of you. Hinge at the hips and reach for your toes, keeping your spine straight. If you can’t reach your toes, Hold on to your shins or knees.
Pigeon Pose
This stretch opens up the hip flexors and glutes that can become tight from balancing on the board. Start on your hands and knees, bring one leg backward and lay it flat on the ground behind you. Now lower your hips to the ground and stretch forward over your bent leg. Watch the video below to see how to perform the stretch correctly:
Standing Quads Stretch
To stretch your quadriceps, stand on one leg, then grab your other foot with your hand and pull it towards your buttocks, keeping your knees together and your pelvis neutral. Hold on to a wall or your paddleboard for balance, if necessary.
Shoulder Stretch
Paddling gives your shoulders an extensive workout so you should always stretch them after your SUP session. Bring one arm across your body and use your other arm to bring it closer to your chest. You should feel a stretch in your shoulder and upper arm.
Cobra Pose
The Cobra Pose is good for your abdominal muscles and lower back. Lie on your stomach, place your hands under your shoulders (left hand under left shoulder etc.) and gently raise your chest off the ground, keeping your hips close to the ground and your elbows close to your sides.
Butterfly Stretch
Sit on the ground, bring the soles of your feet together and let your knees fall out to the sides. Gently press down on your knees with your elbows for a deeper stretch in your inner thighs and hips.
Torso Twists
To release tension in your spine and improve mobility, sit on the ground with your legs extended. Cross one leg over the other and twist your torso towards the bent knee, using your opposite arm for leverage. Repeat for your opposite side.
Calf Stretch
Because it’s common to have tight calves after paddleboarding, you should not neglect to give them a good stretch. Place one foot in front of the other, then gently lean forward while keeping your back heel on the ground until you feel the stretch in your calf. Hold for about 30 seconds, then repeat for your other calf. You can use your paddleboard or a wall to support yourself.
Incorporating these stretches into your post-SUP routine can help maintain flexibility, reduce the risk of injury and enhance your overall paddleboarding experience. Be sure to hold each stretch for at least 30 seconds and to breathe deeply to maximise the benefits.
Pin this image on Pinterest
