The Chest Paddle Stretch stretching guide. Here you will learn how to do a Chest Paddle Stretch using the correct technique. In this guide you will find pictures, exercise instructions, and tips on how to get the most out of the stretching exercise.
Stretching Guide
This stretch is an adapted chest (Pectoralis Major) stretch specific to the sport of kayaking and canoeing and the equipment available during a potential warm up or cool down session prior to taking part or finishing a kayaking or canoeing trip. This stretch is based on a standard chest stretch but incorporates a kayak paddle, if you find performing this stretch difficult or uncomfortable a standard chest stretch could be used as an alternative.
Stretch Details
- Difficulty: Advanced
- Muscles Stretched
- Group: Chest
- Muscles: Pectoralis Major
- Stretch Type: Active
- Equipment: A Kayak or Canoe Paddle
Stretching Instructions
To start, take hold of a kayaking or canoeing paddle and place it in the small of your back holding onto it with hands about a fists distance away from your hips, at this position you might feel a mild stretch across your chest, remember to stand up tall, head up and chest out maintaining a firm stance with feet at the hip to one and a half hip-width apart with soft knees.
Once in this position, we can increase the stretch of the pectoralis major by squeezing your elbows together pushing your chest out and hold for 15 to 20 seconds.
Top Tips
- Maintain a neutral spine posture
- Keep knees soft
- Look forward or slightly down
- Hold stretches for 15-20 seconds
Adaptations
Alternative kayak chest (pectoralis major) stretch with straight arms
As an alternative to the above stretch, again take the paddle in two hands and hold behind the body but this time keep your arms straight with hands about fists distance from your thighs. To stretch simply raise your arms up behind you until you feel the stretch across your chest area and the pectoralis major muscle, this will also stretch the front of the shoulder (deltoid) muscle.