Summer in Maine and paddle-activites go hand-in-hand. As the temperature rises, the ocean becomes a cool haven for Mainers. No matter how you enjoy the water, make sure to take a few safety precautions before heading out. Doing a short warm-up and stretching can prevent sprains and strains, and increase your range of motion.
Here are a few pre-paddle stretches:
Hold each for 20-30 seconds and do 3 on each side. Always stand tall, in good posture, and pull your abdominals in slightly.
Childs Pose to the Side. To stretch the Quadratus Lumborum which when tight can cause back pain.
*Come to hands and knees. Extend the arms forward with hands on the ground and lower the hips towards your heels as far as able. The knees should be fairly wide apart. Walk hands to one side while pressing hips to the opposite side. Relax and breath
Chest Stretch - to release the pectorals
*With palms facing the sky, lift your arms to a comfortable height and slightly behind you Keep your shoulders down
Quad Stretch - The front of the thigh may be tight after sitting in a boat.
*Stand tall and hold one ankle behind you. Keep the thighs close together and the bent knee pointed to the ground.
As always, if you feel discomfort or pain, stop and contact your general care provider. The providers at Jade Integrated Health can you help achieve your summer activity goals. Integrated care is a great option for beginners looking to add physical activity to their lives or avid athletes in recovery or looking to push to the next milestone.
Get outside in the sunshine and enjoy everything Maine has to offer this summer!
**Images from HEP2go.com