I'm not sure there are specific ones for paddling and if there were it would be foolish to do them in isolation apart from a proper upper, lower and back/abdominal regime of weight lifting and cardio training. Certainly off season fitness can prep you better for paddling season and I like a rowing machine myself which gives such a good overall workout. When I used to do heavy weather paddling I certainly found some exercises gave me superior results and that included lat pull downs (nothing behind the head though), pull overs and tricep pulldowns. I like free weights as much as possible; certainly one arm rows are a basic no brainer, and all that's needed are a bench, one dumbbell you alternate from the right arm then left, and keep your back level with the bench. I also like the dumbbell press (and inclined too) rather than bench pressing with a bar. You can do flys too, but too much weight may injure extensor muscles of the forearm and hurt the inner elbow workings, so be careful. Dumbbell curls and front raises can't hurt paddling performance just don't get too greedy and start using body momentum or there's no point. Figure out your own abdominal routine, one you like and will do. Crunches on the bench, exercise ball, on a matt, whatever. Just don't buy one of those ab doers!!! Lower body resistance training is probably helpful too; anything with squats, curls and extensions. Do keep limbered up with a stretching regime, however. I like to build up so I can hold the bridge position for three minutes without any body or limb shaking. This really strengthens your core and can be done anywhere at any time. Be so very careful not to do anything that compesses lower lumbar discs unduly. Slouching while sea touring can cause cumulative degradation and one needs to be careful as one ages. For specific shoulder strengthening after surgery I'd add in pulley or rubber band work (and now that I'm older and can't do heavy weights without injury potential, I'll be doing this regularly as I've had numerous shoulder procedures for impingement. I'd even do this before a weight regime and then go very slow indeed. Nothing heavy overhead. Anything that isolated the rotator cuff is especially useful to me. Don't forget ankle strength (important for me when I used to carry my over 100 pound Nordy over uneven terrain. Stand in place on one ankle and balance for as long as you can. Alternate between ankles. Do it while waiting for a bus, brushing teeth, whenever you want. Good balance exercise too. Pre-paddler routines can be important too. Here's a primer: http://www.seakayakermag.com/Resources/Exercise.pdf Okay, I gotta go to bed, up at 5:00 am to the gym before work. Was up late watching the Grammy Awards on the PVR. Way to go Adele! Rolling in The Deep! Oh yeah! My favorite deep water rolling song. Must get in shape... Doug A long time ago someone posted information about shoulder exercises specific to paddling. I've had 3 shoulder surgeries over the years, but was able to paddle somewhat last fall for the first time in several seasons. I thought that while it is winter here in Canada, it would be a good time to use the exercises for strengthening. Does anyone have a good set of paddling shoulder exercises? John *************************************************************************** PaddleWise Paddling Mailing List - Any opinions or suggestions expressed here are solely those of the writer(s). You must assume the entire responsibility for reliance upon them. All postings copyright the author. Submissions: PaddleWise_at_PaddleWise.net Subscriptions: PaddleWise-request_at_PaddleWise.net Website: http://www.paddlewise.net/ ***************************************************************************Received on Mon Feb 13 2012 - 00:57:55 PST
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