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Fascia training for canoeing
Recover faster with these exercises for canoeists
Duration
15 Min
Exercises
8
Difficulty
It doesn't matter whether you're in a traditional canoe or a kayak, canoeing challenges your entire body. Your shoulder and arm muscles push you into the water, your torso muscles stabilise your body, your forearms provide grip strength and your legs provide balance.
After each session, treat yourself to a targeted fascia massage of the muscles you use when canoeing. This will maintain your performance and prevent injuries.
What you should pay attention to during training
- Slow pace of execution
- Calm breathing (the exhalation may be slightly longer than the inhalation)
- Relax the muscles
After every training session
Do these exercises for canoeists after every training session to boost your recovery.
Wall Angel
Stand against the wall. Place the BALL between your upper back and the wall. Now move your arms above your head. Return to the starting position.
Forearm Massage
Place the back of the forearm on the MINI. Roll back and forth along the forearm.
Shoulder Massage
Lie on back. Position the BALL under your shoulder. Move upper body back and forth to roll out shoulder.
Lat Massage
Start in a lateral position. Place the BLACKROLL under your upper torso. Support yourself on your lower torso. Place the upper leg bent. Slowly roll up and down along the torso.
Lat Massage
Begin in standing position and place MINI between side of chest and wall. Roll up and down by bending and straightening your knees.
Chest Masssage
Start in prone position. Place the BALL 08 under your chest. Slowly move your upper body back and forth to massage the chest. Alternatively, stretch your arm upwards and pull it back.
Glute Massage
Place the BALL under glutes in sitting positition. Put one leg on top of the other. Roll back and forth with glutes.
Quads Massage
Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.