Re: [Paddlewise] shoulder exercises for paddling

On 13/02/2012 3:57 AM, Doug Lloyd wrote:
> 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

I've had physio on both my shoulders (at different times) and one of 
the exercises that I was given to help build up the rotator cup area 
involved those elastic bands you can buy at health stores.

Standing sideways to the attachment point, with the band horizontal to 
the ground, and your arm bent at the elbow so the forearm is also 
parallel to the ground, swing the wrist out away from the attachment 
point. You keep your forearm parallel to the ground at all times. 
Repeat the exercise on the other arm: one arm pulling the elastic out 
past your stomach and the other pulling the elastic in toward your 
stomach. Then turn your body 180 degrees and repeat.

-- 
   Darryl
***************************************************************************
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/
***************************************************************************