By: Nikki Gregg, CPT
Research studies have shown that people with the lowest flexibility have the greatest chance for injury. Unfortunately, increased shoulder flexibility will not come with doing a few stretches right before an activity, but rather from weeks of engaging in a regular stretching program. Being on a continuous stretching program (not just for shoulders, but the entire body) will help prevent injury and promote efficiency during stand up paddling, improve elasticity of muscles, increase range of motion in joints, and minimize muscle soreness.
The following four stretches are to be done after a five to ten minute warm up or after a session of stand up paddling. These are not meant to be done with ‘cold’ muscles prior to paddling. It’s common for many surfers to walk down to the beach before entering the water, put down their boards, and begin manipulating their bodies into ‘Gumby-like’ poses without first warming up. This can be dangerous and is not recommended. If anything, going for a ten minute jog on the beach before paddling out may be more beneficial than stretching.
Remember; be sure to warm up for at least five to ten minutes before attempting these stretches. These are static stretches which means slowly moving the body part into position and holding for a set time. Hold each stretch for about ten to twenty seconds, rest for ten seconds then repeat. Intensity of each stretch should be on a ‘pain’ scale of 1-10. Begin with light stretching (1-3) and increase over time to moderate (4-6) and heavy stretching (7-10). Stretch two to three times per week or more. These stretches are meant for healthy individuals with no history of shoulder instability as they can potentially cause a recurrence of instability. Please consult with a physician if in doubt.
One-Arm Shoulder Flexor Stretch
Technique- Stand upright with a slight arch in back, bring right arm behind back and bend elbow to 90 degrees. Grab the right elbow with left hand. Pull the right arm across the back and up towards the left shoulder. Repeat on other side.
Modification- If elbow cannot be reached, grab the wrist instead. Remember to keep elbow bent at 90 degrees.
Muscles Stretched- Deltoid, pectorals muscles, neck, rotator cuff
Pretzel Stretch
Technique- Take this one slowly. Stand upright raise one arm over and behind head. Bend elbow. Bring other arm behind back and bend at 90 degrees. Clasp both hands together and hold. Repeat on other side. If lacking ‘spaghetti arms’, please use the modified version of the stretch below.
Modification- (photo: modification) Using a towel or stand up paddle held behind back by top hand, move bottom hand up as high as possible.
Muscles Stretched- rotator cuff, teres major, deltoid, latissimus dorsi, pectorals, triceps
Posterior Shoulder Stretch
Technique- Stand upright and bring right arm across front of the body. With left hand grab just above right elbow, and with the left hand pull right elbow down and around the left side of body. Repeat on other side.
Muscles Stretched- Shoulder, rotator cuff, upper back muscles, triceps
Codman’s Pendulum
Technique- Hold on to the edge of a sturdy object, bend forward, and keep knees slightly bent. Relax shoulder and let arm hang limp. Swing body back and forth and use the momentum to cause motion at the shoulder. Swing body so that arm moves in clockwise and counterclockwise directions. Do NOT move your arm. Let your BODY initiate the movement.
Muscles Stretched- Rotator cuff, trapezius, deltoid, teres major, latissimus dorsi, rhomboids
Next time….beneficial shoulder strengthening exercises to keep those shoulders buff, strong, and healthy!! Any questions?
Nikki@nikkigregg.com
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See you on the water! Aloha!
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