Pacific Paddler February 2015 - (Page 44)

PREVENT NECK INJURIES With a strong stroke and leaning to push from one side, neck injuries are common among paddlers. To save yourself from neck pain, be sure that while paddling, you are looking straight ahead; avoid tilting your head to one side or looking down. On your off time, be sure that you are using good posture while lifting, working at a computer, and exercising. Common positions in individuals with poor posture leading to neck pain are forward rolled shoulders, excessive rounding of the upper back, and forward head positioning. Prolonged time spent in this position will lead to poor upper body mechanics and possible neck or back injuries. If you spend much of your time driving or sitting at a desk, be sure to use good lumbar support, such as the Mckenzie Lumbar Roll, which will help align your spine for good sitting posture. The next step is to stretch some of the commonly tight muscle groups. Muscles that are commonly shortened in people with neck pain are the upper trapezius and pectoralis major/ 44 PACIFIC PADDLER BY VALERIE FEGHALI, PT, DPT, CSCS AT JACO REHAB minor. Here are a couple of stretches to prevent stiffness in these muscle groups: Upper Trapezius Stretch: Sit on your left hand or place your left hand behind your back, and gently allow your right ear to drop towards your right shoulder. Use the weight of your right hand to gently deepen the stretch. Be sure to keep your shoulders pulled down and your neck relaxed. Hold for 30 seconds, then switch sides and repeat. Pectoralis Doorway Stretch: Place your forearm along a doorframe without shoulder and elbow bent to 90 degrees. Turn away from the doorway and take a step forward, leaning so that you feel a stretch along the front or your chest and shoulder. Hold for 30 seconds, then switch sides and repeat. Lastly, you must strengthen muscles in your neck and upper back that are commonly weak. With the combination of poor sitting posture, at a computer for example, along with stress, many FEBRUARY 2015 of us over develop our neck muscles, especially our upper trapezius, and under-develop our mid-back musculature and deep neck flexors. S t a n d i n g Row : Anchor a resistance band at shoulder height around a pole or tree. or use a cable machine. Hold one end of the band in each hand. Draw your shoulders away from your ears and your squeeze your shoulder blades together as you pull your elbows to your sides. Slowly return to starting position. Complete for 3 sets of 15 repetitions Cervical Retraction: Start by sitting or standing with your shoulders drawing away from your ears and your chest lifted. Retract your chin and press your head directly backward. Complete 10 repetitions and hold for 10 seconds. http://www.jacorehab.com

Table of Contents for the Digital Edition of Pacific Paddler February 2015

Kanaka Ikaika
One of the best events in the Cook Islands
Vaka Eiva Challenge
Ikaika's Kids In Training
Cold Pack Classic
Canadian Outrigger Racing
Hawaii Island Paddlesports Association
Keola O Ke Kai
Prevent Neck Injuries
Facebook Friends' Pics

Pacific Paddler February 2015