STRETCH AND STRENGTH for stand up paddle board (SUP) beginners

It is very important to stretch before you get on the board. Most times you’re out paddling you’ll be using your shoulders, arms, wrists, lower and upper back. I find myself being a little lazy sometimes; I’ll hop on my board and go, but this isn’t smart. Remember not to skip this little but important step to help avoid injuring yourself. 

While paddling you’re using a lot of stabilizer muscles. Make sure to stretch your feet, knees and calves. Also spend some time on the beach before heading out and step on nice round stones. This will help open your feet up and prevent cramping. Lack of drinking water is a major factor in cramping up so make sure to bring a water bottle on the board with you. 

One stretch I find that helps a lot before heading out on the water is sitting on my board and bringing my feet up and stretching out my legs. It stretches out the hamstrings and calves really well.This also gives you some down time to double check that you have everything you need. Make sure you're not hurting yourself by pushing any sore spots. 

I also love lying on my back and twisting side to side opening up the hips and sides , this area is a main area for a strong paddle stroke. If you want to become a strong paddler it’s important to work on core strength and obliques. 

Here are some great exercises to challenge yourself with on your paddle board and build strength:

Warm up with the classics:

Upward dog to downward dog. Work the shoulders and strengthen the wrists.

I love rolling the hips and stabilizing yourself on the board; this builds more strength then you may realize.

Plank Pose:

This is a great core exercise. Start with the plank pose on your elbows, then try lifting one leg at a time. This changes the balance which in turns strengthens your core. Make sure to try this out first in shallow water. I’ve also taken my paddle board and nosed it into the beach for a bit more stability. I love the full plank pose then adding in the knees to elbow, and crossing over from the opposite elbow. This really teaches you to stabilize on the board.

Pushups:

Moving into pushups is an awesome transition from the last one. Of course never push to where you're getting hurt, but pushups are challenging on a board and challenges build skill.

My absolute favorite stretch position is to lay on my back. There is nothing better than a good meditation (might also be called napping). This is one of the most relaxing ways to spend time on the water  

Enjoy the ride