What Does Your Pre-Paddle Boarding Warmup Look Like?

I get it. We all have a limited time for our sport, but taking the time to engage with a proper warm-up protocol will bring out the best in you and your sport. Incorporating a brief foam rolling session before getting on the water is a non-negotiable for me! Land based warm-ups activate and stimulate the fascia, ligaments, tendons, and muscles along with stimulating vascular and neural compliance. When it comes to injury prevention, resiliency, and performance this time spent will reward you immensely.

When I foam roll, I like to add rotational and diagonal patterns not just linear. Don't try and hammer through. Focus on breathing and being gentle and notice what needs help. With all the talk about using your bigger muscles in our sports many forget to use and take of the little guys.

Before your paddle session, try foam rolling these locations after 3-5 minutes of light cardio like biking, jogging, jumping rope etc. to loosen and prepare your rotator cuff and shoulders;

• Infraspinatus
• Supraspinatus
• Teres minor/major
• Subscapularis
• Latissimus dorsi (lats)
• Deltoid

Don't think of this as stretching, but rather blending of the movements that you will be doing with your stroke mechanics. Have fun, enjoy it, and maybe even double down for a post-paddle foam roll cool-down session before the drive home.