Looking forward to the upcoming summer? Looking for ways to enjoy the waters of a nearby river or sea? A stand up paddling adventure is what you are looking for. Often, however, due to incorrect training habits and/or overexertion, stand up paddling enthusiasts can experience various injuries, never serious or long lasting but fatigue and lack of strength to knees and shoulders can slow down a fun vacation. To avoid all that, you need to do the right shoulder, back and knee exercises. So, here are some great and easy exercises which are suitable for everyone, regardless of their SUP level.
For this first one, called Shoulder Tube Chops, you need a TRX Rip Trainer. Fix the tubing 3 feet above you on something stable, straddle and grab the tubing with your palms open. Your arm should be making 90-degree angle and the other hand should be on the opposing thigh. Crouch so that your torso and legs also form a 90-degree angle and press to the opposite side to the front of the knee. Release, reengage and press again with the assistance of the whole right side of your body – lats, shoulder, obliques and core.
Your SUP training needs to contain also a couple of back muscles exercises – specifically, such focusing on the upper back muscles, including the traps and the rhomboids. Now, attach the resistance cord to the bar of your TRX Rip Trainer kit and fix the cord on a hook or something stable. Put your hands on the bars with a cool wide grip and line the rip trainer in the middle of your chest. Make sure to stand a bit back and lift your elbows up in the same plane of your shoulders. In that posture pull the bar towards your chest using your back muscles (not your arms!).
Moving on to the knee exercises. Keep in mind that while doing those not only your knees will benefit, but the hips and ankle joints. For one of the exercises you need a flow cushion and either a small wooden board or (if you don’t have a wooden board) you can simply use your SUP board. Put the board on the cushion so that when you step on the central point of the cushion, you can keep your balance standing on your right leg, without the board touching the ground. Try keeping your body in a neutral position, in which the hip should be slightly bent and the knee – straight. In that position make a couple of squats carefully, with a 90-degree angle at the kneecap and then stretch your left leg forward, to the side and backward. Repeat.
We hope these few exercises will be beneficial for your SUP training. With those you can be sure that your knees, shoulders and back muscles will be prepared for the challenges of paddling in the water. Even before setting out for a SUP adventure you can make fun with some easy exercises which anyone can do at home. Making those exercises and reviewing some of our other videos that talk about exercise a part of your usual SUP routine will surely boost your paddling performance.