The foundation of any efficient movement is to have good mobility.

Fix imbalances of your non-dominant side

Dumbbell drills for your non-domiant side can help you catch up and achieve whole body balance (fix inbalances). If you have an evaluation with a Sports Scientist/Therapist then he/she can give you dryland drills.

Pre-Paddle Stretches

Hayley Nixon's Pre-Paddle Routine

Hamstrings

Tight hamstrings are prevalent among athletes. Two minutes in the morning and evening can yield loser hamstrings and better posture in the boat. You may find pulling on a band wrapped around your heels helpful in increasing your stretch.

Hips

These stretches help improve the range of motion during rotation in the stroke.

Shoulders

• See rolling under injury.

Pectorals

• Pec Stretches for Paddlers
• See rolling under injury.

Resources

• Becoming a Supple Leopard by Dr. Kelly Starrett, An in-depth resource on stretching and proper athletic movement.
• Calimove, Sportscientist with a good mobilit program and also calisthenics.
• Mobility Program