Paddling season is coming up and that means we need to make sure our delts and rhomboids are ready to dig in. While the goal is to get out on the water and be a little leisurely, a good gust of wind or prolonged wind we didn't plan for can make paddling very tiring. Shoulder fatigue and back pain can set in if we're not careful so we're doing some exercises to help prep us for a season on the water.
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| **I am not a health/fitness professional. This workout should not be construed as medical advice. Always consult your doctor before beginning a new fitness routine!** |
Warm Up- Reaches, arm circles, speedbags, etc
Straight arm row with band- Tie a knot in the band (affiliate link) in the middle and put into a door. Grab the ends, standing straight with core engaged. Keeping arms straight, pull band back bringing shoulder blades together using your back to do the movement. The arms are just along for the ride.
Bent Over Rows- With back straight and knees slightly bent, hinge forward and let dumbbells hang down, palms turned in. Bend your elbows back close to your body and bring the dumbbells to your lower ribs. Squeeze your shoulder blades together and return your arms to the straightened position.
Reverse Fly- Bend forward at your hips until your body is almost parallel to the floor. With feet shoulder-width apart, let the dumbbells rest straight down from your shoulders. Keeping your back flat, raise your arms straight out to your sides, pause, then slowly return to the starting position.
Upright Row- Hold dumbbells with a palms forward grip. With a slight bend at the elbows, lift dumbbells up near your chin. Return slowly to waist level.
Backbows- Lie straight and face down on the exercise mat. Extend arms in front of you. Raise your arms, chest, and legs off of the floor simultaneously and hold for 2 seconds. Slowly begin to lower back down to the starting position.
Lateral Raises- Get a pair of dumbbells and allow them to hang at your sides. Stand with your feet shoulder-width apart and a slight bend in the elbows. Raise your arms straight out to your sides until they’re at shoulder level. (You should look like a "T" with your body.) Pause, then slowly lower the weights back to starting position.
Push Ups- Go into plank position with your arms straight and hands slightly wider than shoulder width apart. Lower your body until your elbows form a 90 degree angle and push back up.
Scapula Shrugs- With a pair of dumbbells, lean forward into a 90 degree angle allowing the weights to hang. Squeeze your shoulder blades together until they touch as you remain parallel to the floor. Repeat.
Renegade Row- With dumbbells in hand, do a push up and at the top of the push up row the right dumbbell, lower it back to the floor and repeat with the left dumbbell. Keep hips parallel to the floor.
Dumbell Pull Overs- Lying on the ground, extend the dumbbell over your chest. With straight arms slowly drop the weight down towards the floor over your head. Keep abs tight as you bring the weight back up over your chest.
Overhead Press- Stand holding a pair of dumbbells at your shoulders with your arms bent and palms facing your body.
Press the dumbbells directly over your shoulders until your arms are almost straight. As you press, supinate (twist) the weights so that your palms face foward then lower the dumbbells to starting position.
TRX Pull Ups- From a seated position under the suspension system, (affiliate link) bend your knees and place your feet flat on the floor. Reach above you and grab the handles with your palms facing forward. Initiate the pullup by squeezing your back muscles together and down. Bend your elbows and pull your body up until your chin is in line with your hands. Your toes should always stay in contact with the floor.
Stretch!
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What is your favorite on the water activity?
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What I like about this is a lot of my PT exercises are incorporated and it is a great way to keep that up but also ready the muscles I need for paddling. I am soo ready to paddle!
ReplyDeleteI like doing water aerobics and modified swimming in the pool. I don't have the strength or technique for actual "normal" swimming, but I do my own variation that gives my arms a wicked workout. I've actually considered taking a swimming class because I really don't know the proper way to swim.
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