Pacific Paddler April 2013 - (Page 34)

Think 3d in exercise Tremendous forces are exerted through the body in outrigger canoe paddling. Bending, twisting, reaching and then pulling the paddle through the water can lead to some very interesting and very season-ending injuries. Like in any other sport, you have to make sure you are properly condi- tioned before hitting it hard. You got to get to that muscular rock hard shape before you take on regatta and especially long distance. Common exercises paddlers do to build strength include push-ups, pull-ups, and various dumbbell and cable pulley exercises. Those exercises do a good job by isolating specific muscles, but are not functional exercises, and only strengthen the body through a single plane of motion. So how do you strengthen your body through three planes of motion, at the same time? At JACO's, our physical therapists incorporate TRX suspension training to strengthen the entire body in synergy, not just a single limb. TRX suspension training leverages gravity and the user’s body weight to develop strength, balance, flexibility, and core stability simultaneously. Here are just a couple of TRX exercises which will help build strength. HigH BaCK EXTENSiON: Grab the two TRX handles and drop down into a deep squat - Using legs and arms simultaneously, explode up into a “Y” position - Bring the body back down to the deep squat position, and repeat. SiNglE aRM ROW WiTH ROTaTiON: Tie the TRX straps into a single strap - Grab TRX strap with one arm, while reaching other arm in front - Get into a squat position, and rotate entire body through full rotation - Engage abdominal muscles, and pull with the supported arm to the start position. aBdOMiNal CuRl (see picture): With both feet in the straps, get into the push-up position - Using your lower abdominal muscles, curl your hips towards your body - You can either bring your hips/knees straight towards your body, or curl at an angle to make it even more challenging. Call JACO or your physician today to get started with your individualized TRX strengthening and flexibility program to get back in your canoe or injury proof your joints! Have an injury-free start of the season! 34 Pacific Paddler - April 2013 http://www.jacorehab.com

Table of Contents for the Digital Edition of Pacific Paddler April 2013

Kanaka Ikaika
Partick Dolan
Kauai Hoe Wa'a
HIPA
HHSAA Championship
Molokai World Championships
Festival of Canoes
Puakea Foundation
SOCAL Ocean Racing
James Moore-morial race
Canadian Outrigger
HOENA WALE NO!
Think 3D in exercise
Hawaii Ocean Expo program
Insurance for canoes

Pacific Paddler April 2013