Nikki Gregg: Certified Personal Trainer/Stand Up Paddler

    From experience and also from speaking with fellow sup’ers, paddle choice has a large impact on how your shoulders are going to feel. If you have suffered any shoulder pain from paddling or have had a previous shoulder injury that is causing you grief, consider changing your paddle. Look for a paddle that is a little bit shorter, has a more flexible shaft, and a smaller blade size. Why will all this help?

    A shorter paddle, one that ensures the top hand does not go higher than eye level when paddling, may prevent the dreaded shoulder impingement syndrome and muscle strain from repetitive raised shoulder position mentioned in the previous article. Do not go too short because you will end up bending too much at the waist, possibly causing back strain and also losing your balance more easily. Try a paddle that is about six to seven inches above your head.

    A paddle with a more flexible shaft minimizes impact at the catch, meaning it flexes a bit at the beginning of each stroke. This relates to the lower hand which, while reaching forward to take the stroke, opens your shoulder joint to a vulnerable position. The flexibility in the shaft absorbs some of the initial impact so that it doesn’t transfer into ligaments and tendons of the shoulders. Kevin Seid of Everpaddle.com in Haleiwa, Hawaii has developed a Flexi Bamboo stand up paddle with a flexible shaft geared for individuals that have shoulder injuries. The bamboo/carbon hybrid has a smooth, natural feel without the ‘jerk’ at the beginning of the stroke.

    Next, a smaller blade with either less surface area , for example the Kialoa Methane, or one that features a longer more slender outline rather than the typical ‘teardrop’ shape can be a great option for someone with chronic shoulder problems. A paddle with a blade that is too large may cause muscles to fatigue quickly which will compromise your form, thus causing you to compensate with the incorrect muscles. This may open the door to more shoulder woes. With a smaller blade or longer and more slender-tipped blade you can vary the power of your stroke more, eliminating some of the ‘bite’ that may be experienced with a larger teardrop shaped paddle, reducing bottom hand shoulder fatigue. The Carve by Werner Paddles is a great example of the long and slender blade shape.

Technique

    Make sure to examine technique closely. If possible, have someone take video of your stroke to see how you can modify it. By using your ENTIRE BODY when paddling, a significant amount of pressure will be taken off of your shoulders as well as help you develop a more efficient stroke. With the upper body it’s important to push down hard with the top hand as the bottom hand simultaneously guides the paddle back, making sure to implement a strong core rotation with each stroke. Keep the knees bent as the stroke is initiated, then as the paddle is pulled back toward the body bring hips forward with a little thrust off the board with your legs. For some individuals paddling with only part of the blade submerged and using shorter faster strokes works well. Faster, higher rep strokes work if you opt for a smaller blade size. Everyone has their opinion about what technique and equipment are best, but these are just the opinion of the author.

Strengthening Exercises

    For the following exercises a stability ball and light dumbbells are recommended. These exercises are for individuals who are healthy and possess a strong base level of fitness. Implement one or two of these exercises into your normal weekly fitness routine up to three times per week. Change up your exercises every week and remember not to overdo it. About 65% of injuries (both athletic and lifestyle-related) come from overuse. These exercises are to help prevent that, but too much of a good thing will be problematic. Please warm up for 5-10 minutes prior to working out and check with a physician before embarking on any workout program.

1. Single-Leg Dumbbell Scaption

Objective: Shoulder Stabilization with an element of balance. This exercise is performed in the scapular plane which helps decrease the risk of shoulder impingement.
Movement:

1. Stand with feet shoulder width apart, toes pointing straight ahead, knees slightly bent. Keep core engaged and raise one foot off the ground.
2. Holding dumbbells at side with palms facing your body raise both arms, keeping thumbs pointing up, at a 45 degree angle in front of your body until dumbbells reach eye level.
3. Do not allow back to arch and keep shoulders back without shrugging, hold for 5 seconds.
4. Slowly return to starting position and repeat 3 sets of 15-20 reps. It is advised to use lighter dumbbells with higher repetitions.

2. Stability Ball ‘T’

Objective: to improve shoulder stability, improving rotator cuff and scapular strengthMovement:

1. Lie face down over stability ball ensuring that back is flat and chest is off the ball, stabilize with your feet and keep head in line with your spine.
2. Extend arms toward the ground with palms facing out and thumbs pointing away from the ball
3. Keep arms straight and raise them at a 90 degree angle to your torso, pulling thumbs up towards the sky. Pull shoulder blades together towards your spine.
4. When arms reach eye level hold for 30 seconds and repeat 10-15 times. If done correctly you should feel this exercise in the back of your shoulders and between the shoulder blades. Feel the burn!!

3. Knee tuck on stability ball

Objective: Scapular and core stability with a stretch for the low back muscles
Movement:

1. Get into push up position with shins resting on stability ball.
2. Pull your knees into your chest until feet or toes rest on top of the ball
3. Return to starting position and repeat 3 set of 12-15 reps

4. Stability ball pushups

Objective: Improve shoulder stability and core, increase strength in shoulders, chest, triceps
Movement:

1. Get into push up position with hands pointed down the sides of the ball and shoulder blades push away from each other
2. Lower yourself towards the ball until your chest barely touches the stability ball
3. Control the ball as you push back into starting position.
4. Keep your abs engaged to help stabilize on the ball.
5. Repeat 3 sets of 12-15 reps.

5. Front raises, lateral raises, and bent over rear delt raises

Muscles involved: anterior, middle, and posterior deltoids
Movement: (There are three separate exercises in this sequence to be done right after the other without a break. It is advised to use lighter dumbbells with higher repetitions for this exercise)

1. (Front raise)Stand with feet hip width apart, toes pointed forward with knees slightly bent, shoulders back, and abs tight.
2. Let dumbbells rest in front of your thighs with palms facing your body.
3. Raise both dumbbells up to the front of eye level, pause for two seconds, and return to starting position.

4. (Lateral raise) After 10 reps move continuously into lateral raises, raising arms out to the side with your elbows just slightly bent and pausing for 2 seconds.
5. Return to the starting position and repeat 10 times

6. (Bent over lateral raises) Lean forward at the waist while keeping the back very straight and knees bent.
7. With arms hanging down and palms facing together raise the arms out to the side, pause for two seconds, and lower.
8. Repeat for 10 reps.

If you have any questions, concerns, or comments please contact This e-mail address is being protected from spam bots, you need JavaScript enabled to view it . In the coming weeks you can anticipate more health and fitness stand up paddling articles which will include balance training concepts, nutrition, and more core training. Thank you and see you out there, wave riders! Aloha!
(clothing and swimwear in photos by sacredsurfhi.com )