The following is an article that I wrote for the Victoria Dragon Boat Festival's newsletter.  But, it's also relevant for our fitness class clients too.

I tend to use the word "niggly" instead of "injury" when referring to that twinge or irritating area that "sort of hurts" but isn't enough to stop you from paddling.

Some very common nigglies/injuries that I've either personally experienced, or have trained or coached crew members who have had, are listed below along with some ideas for strengthening and stretching.

Shoulders:

Or, more specifically, the rotator cuff area of the shoulders.  Did you know that the shoulder/collar bone area of the body is the most mobile but also the least stable?  This is why a lot of people will experience a  "niggly" here.  To prevent these, and to prevent muscle imbalances and ensure those movable parts move properly, we must strengthen all the muscles around the area.  Since we use our body as a whole machine when paddling, not isolating just the shoulders, I tend to add a little extra movement in my strength exercises.

Here's an External Rotator Exercise that can easily be done at home, or a gym, and can be done by a beginner all the way up to expert:

1. Start by securing an exercise band (or cable) around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away;
2. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. I  recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position;

3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position;
4. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place;
5. Continue as far as you're able, then pause for a few seconds; and,
6. Return to the starting position.

 

This type of strengthening requires slow movements done without momentum.  Start with less tension and, if using an exercise band, stand further away each week (if working out 3x a week).  Be sure to use the full range of motion!

To add balance and core strength aspects (what's needed in the boat) into the exercise, stand on one leg.  Start with the opposite leg to the arm being used and then move to standing on the same leg as arm being used.  Even moving and lifting the leg can bring about more core initiation.  For example, lift leg having foot to the back of the body; lift leg - knee high in front are just two ideas.  With practice, you can take this exercise to more levels of difficulty - including using a BOSU and/or stability ball.

Back

Here, we have lots of muscles that work together and, unfortunately, more opportunity for a "niggly" as well as using poor technique in the boat.  The muscles required to also strengthen in this area include the core and shoulders.  It's best to strengthen muscles in groups rather than isolate.  One of the best exercises that I'd recommend is the "Supermans".  As in any exercise, start slowly.  On your hands and knees (shoulders over wrists and knees below hips) and SLOWLY raise (no momentum used) one arm and the opposite leg and reach - extend/straighten - and lengthen the body and those limbs.  You must contract every muscle so be sure you're starting your movement from using a combo of back muscles (lats, lower traps, rhomboids, etc).  Slowly return to the mat and do the other arm/leg combo.  To protect the internal rotator cuff area of the shoulder, when bringing up the arm, extend your thumb upwards.

When this exercise seems easy, and you have the muscles responding and firing in order, then take the same movement but lay flat on the mat or floor.  Again, with thumbs to the sky, lift up both arms and legs but only just off the mat or floor, this is called "hovering".  Then raise one arm and opposite leg (as in the above exercise) and hold.  Don't PUSH your belly or midsection into the mat!  Don't collapse one side into the floor/mat.  Your body hovers (as described above) and one arm and leg are lifted higher.  Doing this movement 5 - 10 times and then complete rest and do again 2 more times will strengthen all the muscles of the body, but will particularly target those along the spine and in the back area.   Don't hyperextend - it's not a Cirque de Soleil tryout!  This is another exercise that you can easily take up to more levels of difficulty and can include the Bosu and stability ball as well as the TRX.

Always remember:

1. begin every exercise at a level that will reinforce proper technique and movement patterns;
2. work more, rather than less, muscle groups at one time to mimic paddling or real life movements; and,
3. once you've mastered a move, then you can and should continually challenge yourself with the appropriate exercise progressions to ensure success in your program.

 

If you haven't tried kettlebell training or used a piece of equipment called a TRX, these are also great ways to utilize the whole body which mimics day to day activity and with doing the proper exercises, will definitely increase your strength and ultimately your technique in a dragonboat.

This is not an exhaustive list and you must remember to strengthen all muscle groups so as not to just work shoulders or back.  Your whole body is used including balance and stabilizers, quads, hamstrings, core and glutes (which are considered the bottom of the core muscle group).

Additional exercises can include:  3 phase shoulder move; dead lifts; face pulls; and, postural and bicep rows.

A strong muscle is a long muscle.  Stretching is extremely important to ensure the muscles can contract and elongate smoothly.  You can't strengthen a muscle if it's short and tight.  But, you can injure it!  Doing some yoga-type moves, like the cat or camel stretch, will help with back and shoulders.  Additional shoulder stretches include grasping your hands together and reaching forward and 'hunching'.  To avoid "hunching" all day, after this stretch open the chest with an arms wide stretch.  Laying with a foam roller under your back works magic and can hit the muscles all over the body including the quadriceps, hamstring and gluteus groups.

Hiring a Personal Trainer who has knowledge and experience in paddling, or who understands the biomechanics of movement, will help you with your program to ensure you enjoy and excel in the sport of paddling without too many 'nigglies'.

See you on the water!  Paddles UP!