Warm Up and Stretching to Reduce Injury
Preparing to kayak is very similar to preparing for sports like wrestling or gymnastics. Kayaking provides a great workout of the upper body. When performed appropriately, your torso really gets a great workout. The thighs and feet do isometric exercises to hold you in the boat. A light warm up and stretching regimen will help you avoid potential injuries from sudden motions like bracing.
If you remember your high school gym classes, they probably had you do some light warm-up exercises to get the blood flowing and to warm the extremities. Back then, they may have had you do some push-ups for example. Another nice warm-up is light jogging or walking. Simply unloading our boats and carrying to the put-in is often good enough for a light warm-up. Don't forget to take it a bit easy after a long lunch break and warm up gradually there as well. I like some easy ascension practice to warm-up.
Only after you have warmed up your major muscle groups and especially the shoulders should you even consider stretching exercises. I would concentrate on shoulders and torso stretching for this sport. There are lots of ways to do this. In calm water, try to twist your torso and reach your rear grab loop. You will notice that many paddlers do torso and shoulder stretching in their boats with their paddles in the air, this works as well. You can also try paddling your boat on one edge for a distance and return on the other edge. If you have really good balance, it is fun to pretend you are a C Boater and practice paddling with both blades on one side. For shoulder stretching, I like gentle streching my bent arm against a tree. Once you are really warmed up and well stretched, consider a roll or two - especially on a challenging run. Each person will develop their own regimen for loosening up the shoulder and torso muscles. I would hold off on the hard core play moves until you have completed your warm up and stretching regimen.
Here are some useful extra resources:
Many of us push desks for a living and are not exactly virtues of fitness. Kayaking can be strenuous, especially when starting out. It doesn't hurt to start a periodic exercise program that will help you reduce the chance of injuries and significantly improve your enjoyment of this sport. The following article covers this subject in more detail:
<a href="/../Preparation/Fitness.html">Kayaking Fitness</a>.
Site specific procedures, regulations, times
We hold this class on both US Park Service Property and parklands controlled by Maryland whom has jurisdiction over the waterway. Parking is limited at Lock 5 so we highly recommend arriving by 8:30 AM so we can organize parking and leave spaces for other visitors and park service vehicles. Please use discretion when changing clothes as many park visitors pass by this area. Leave no trace is always a good rule to follow. Although Lock 5 has restroom facilities, they may be out of order the day of the class. We are very fortunate to have such a great place to run our training classes - please treat this area with respect so we are always welcome in the future.
Introduction & Logistics
Every great performance has a solid opening and a great conclusion. In instructor classes, I like to have the candidates demonstrate their 30-second elevator pitch - why should I take a class from you? Start by getting to know your students and what they wish to achieve out of this course. Follow-up by introducing your assistants and then give a short synopsis' on your background.
After introductions, it is time to set the ground rules. This is a great time to talk about challenge by choice, facilities, and any ground rules you may have. If you haven't done so, make certain you collect all of the necessary paperwork. Now is a good time to discuss medical disclosure forms if you have them. Always review the liability waivers as they are a crucial part of risk management.
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