Paddles Up! Dragon Boat Stretches
As the weather gets warmer, many people think of heading outdoors to participate in water sports.
Dragon boating is a historical sport which originated in Asia involving a long, 40-foot boat that seats 20 people (2 people x 10 rows). Dragon boating is a popular team water sport, but a demanding sport that puts a toll on the body. It is true there is a lot of arm strength used in paddling, but just as important is the use of the muscles from your quadriceps, hamstrings and core. This sport is great for firing up your entire body.
It cannot be emphasized enough how important it is to stretch the body before and after dragon boating. To avoid injuries incurred from dragon boating, make it a habit to set aside time before and after dragon boating to stretch.
Five simple stretches and exercises to warm up the body. But remember to only do what your body is capable of doing!
1. Arms
· Pushup - Raise and lower your body by pressing down on your hands and keeping your body straight.
2. Shoulder and Chest
· Shoulder Stretch with a Prop - Raise your arms above your head. Holding a bar, towel, or flex band between your hands, move your arms forward and backward. Keep your back straight. Go as far as you are comfortable within your range.
3. Trunk – Torso
· Reclined Spinal Twist – Lying comfortably on the back, bend both knees to your chest and extend your arms to the side of your body to form a “T” formation, drop both knees over to one side and look to the opposite side.
· Bicycle – Lying on your back, gently hold your hands behind your head. Move through a bicycle pedal motion with your legs, bringing elbow/armpit to opposite (bent) knee while straightening the other leg.
· Side Plank Crunch - Hold your body on your side in a straight position with the support of one arm and the side of your feet. Keep your abs tight. Bring the elbow of your top arm and knee on your top leg together.
Paddling strokes are driven by the paddler’s torso. Paddlers bend forward and rotate their body while leaning out of the side of the boat to get the paddle deep into the water.
4. Hip
· Lunge – With your feet hip-width apart, standing straight, step forward with one leg lowering the hips until knees are bent and foot flat on the ground.
5. The legs are where the power comes from, engaging your legs to push against the boat
· High Knees – Running in one spot, bring knees up to your chest about 50% of your height.
· Butt Kicks – Running in one spot, heel kick legs back to hit your glutes.
· Squats – Standing with feet a bit wider than shoulder-width apart, and with a neutral spine bend knees sending hips back. Sink hips down to your knees if you can comfortably do so.
When the coach hollers the catch phrase “Paddles Up” – all paddlers immediately go into a classic A frame position which involves rotating the back and torso. The body is twisted at the hip with chest open ready to start. This requires a lot of mobility and a wide range of motion in the upper part of the body.
Dragon boating is a physically challenging sport with a focus on keeping form. It is the ultimate team sport because all paddlers must be in sync with one another, with the same form, to propel the boat forward with as little energy and as efficiently as possible.
It should be noted that there is a lot of yelling and grunting in the boat as well, so be prepared to use your vocal chords.
Paddles UP!
Sources:
7 Benefits of Doing Squats and Variations to Try. Healthline. Retrieved from https://www.healthline.com/health/exercise-fitness/squats-benefits#back-squats
Balmes, Ryan. (2017-08-2017). This Exercise will make you Mobile for Dragon Boat Racing. Endvr Health. YouTube. https://www.youtube.com/watch?v=tfwYCyeYHL0
Cagle, Sara. Los Angeles Times. (May 10, 2019). Dragon Boat Racing Calls to Beginners and Pros Alike. Retrieved from https://www.latimes.com/health/la-he-outdoors-dragon-boat-racing-starting-from-zero-20190510-story.html
Jer D. (2018-03-20), Core Stretch Training for Dragon Boating. Dragon Boat BC and Steve Nash Fitness World & Sports Club. Retrieved from https://www.bing.com/videos/search?q=dragon+boat+exercises&docid=608052645917494592&mid=9707D9934D7E8CC049D39707D9934D7E8CC049D3&view=detail&FORM=VIRE
Image Source: Unsplash User Cheng Feng @chengfengrecord