All of the moves below are dynamic in nature to calm tight muscles and allow energy or chi “the life force within” to move freely. Awaken the nervous system and reset tissues to flow with ease maximizing functional output. When performing dynamic exercises stay loose, keep movement fluid. It is important not to hold any position for more than three seconds prior to activity. This sequence of exercises is meant to be performed in this order.
1. Caveman foot shift – squatting down, extending arms out grasping the shaft of the paddle, shift weight onto the balls and the toes of the foot then rock back shifting weight onto the heels. Each position should not be held Continue rocking back and forth 6xs.
Paddler Benefits: turns on the nervous system, activates the arch, reduces foot cramps, adds in ankle flexibility and heightens proprioception.
2. Hands/wrist/fingers – continuing in the bent knee caveman stance, place hands in prayer position in front of chest, spread fingers as wide as you can, pointing your elbows outward, pressing hands together, pull hands downward towards the ground feeling the stretch in your fingers. Now keeping hands in the same position, point fingers toward the ground and pull wrist toward the chin feeling the stretch in the wrist.
Paddlers Benefits: increases dexterity of the hands, increases mobility in the wrist and opens the forearms
3. Paddle Reach Lat Lengthener – place palm on top of the t-grip with the blade in catch position on the ground. Placing pressure on the blade with extended elbow and shoulder, bend the knees and drop into a squat, lengthening the lat muscle.
Paddlers Benefits: the lat (the biggest muscle in the upper body) runs into the hip and its functional reach provides better positioning of the shoulder and more torque in the stroke.