Implementing a regular stretching program after stand up paddling can be very beneficial to your
long-term enjoyment of the sport. The benefits include minimizing muscle soreness, increasing
joint and muscle flexibility, and aiding in injury prevention. Consistent stretching allows for a
greater range of motion in your joints and can increase elasticity and plasticity in the muscles.
Long-term training benefits gained from stretching include improved muscle strength,
stamina, coordination and balance. Studies have indicated that people with poor flexibility
do have an increased risk of muscle and joint injury. Many of these injuries are preventable
with a solid stretching program. With that said, it will pay off to take some time after each paddle session to stretch out.

The following stretches target many of the muscles used in stand up paddling in only a
few movements.
They are static stretches, done by slowly moving a body part into position and
holding it for a set time.
Do not bounce or ‘bob’ during these stretches. This is called a ballistic 
stretch, which may cause injury and is
not considered useful. Hold each static stretch for
a range of 10-30 seconds each. Rest for 10-15 seconds
before repeating the stretch five or six times. These stretches are for healthy individuals with no known injuries.
Please consult your physician if in doubt.

Stretch One (Nikki’s Favorite Stretch): Bent-Over Shoulder Stretch

Muscles Stretched: Chest, anterior shoulders, low back, hamstrings, biceps
Technique: Clasp your hands behind your back, moving your shoulders back and your shoulder blades
together. Your feet should be shoulder-width apart. Bend over so your torso is parallel to the
floor, keeping your back straight. Do not round your back! Try to raise your hands up off your
back to enhance the stretch.

Stretch Two: Kneeling Hip Flexor
Muscles Stretched: Hip flexors, quadriceps and lower abdominals on the back leg, glutes and hamstrings on the forward leg
Technique: Step forward with your left leg bend at a 90-degree angle, keeping your knee
directly over your ankle. Extend your right leg behind your body, placing your right knee on
the ground. Move your hips forward and push your left knee over your left ankle. To make this
stretch more advanced, you can attempt to flex your right knee, grabbing your right ankle and
gently pulling your heel towards your butt. This is great for balance and flexibility.

Stretch Three: Trunk Rotation and Lower Back Stretch
Muscles Stretched: Glutes and low back
Technique: Sit on the ground with your left leg extended. Bend your right leg and place your
right foot on the outside of your left knee. Position the outside of your left elbow against
the outside of your right knee. Place your right arm on the ground, near your right hip. Push
your left elbow against your right knee and twist your torso as far to the right as possible. Do not
arch your back or bend forward.