By Geneviève Gignac - Digital content creator, yoga teacher and massage therapist.
For memorable outings on the water this summer, a few stretches could save you from being sore the next day. Kayaking, paddle boarding or canoeing engage muscles that are often little used in our daily lives. In addition, the last two are asymmetrical, unless you regularly change your paddle side.
To paddle as long and as far as you feel like, I have a simple and accessible yoga routine for you to try after your outings. It can also be done on the grass (without a mat) or at home. Share it with your sports friends so they can benefit from it as well!
The goal? Increase flexibility, reduce the risk of injury and promote optimal recovery. Can you skip it? It would be foolish to skip the routine when you feel so good afterwards! Does it take long? Allow between 15 to 30 minutes to go through the 5 poses. What do you need? A mat (if you are on the floor), a block (or a large book), a blanket (or a folded towel) and a strap (or a scarf, leash or belt). How much will it cost? Nothing at all.
Quick note: no acute pain or pinching should be tolerated. For the sake of clarity, each pose is described for the right side only. Hold each pose for 5 to 10 breaths, then move to the left side.
This pose, which provides a deep stretch of the back of the leg, has three variations.
The basis
Start by lying on your back, both knees bent, feet on the ground. Be sure not to crash your back onto the floor, but rather to slightly roll the pelvis forward (anteversion).
Variation 1 : Stretching the back of the leg (hamstring, calves)
Slide the strap under the sole of your right foot, at the base of the toes, then grab the strap with your right hand, keeping your arm outstretched toward your foot. Slide the strap under the sole of the right foot, at the base of the toes, then grab the strap with your right hand, keeping your arm outstretched toward your foot. Try to move your right hamstring and right heel away from one another, keeping your leg active.
Variation 2 : Stretching the inside of the leg (adductors)
Starting from variation 1, open the right leg to the right, directing your toes to the ground and the heel to the sky. You will feel your right thigh roll outwards. Keep your left leg tense and active.
Variation 3 : Stretching the exterior leg muscles (ilio-tibial strip, glutes)
From variation 1, continue by moving the right leg slightly to the left, without moving your pelvis. Your right foot should be in line with your left hip.
This pose stretches the intercostal muscles and the lower back (base of the lumbars).
Start on your knees. Hands on hips, lengthen your right leg to the right, toes facing forward. Take a deep breath by lifting your left arm to the sky (and keep lengthening the spine), then bend toward your right leg by sliding your right hand along your thigh.
This split pose is ideal for stretching the quadriceps and the hip flexor muscles. It allows the entire front of the body to open up beautifully.
Begin kneeling in the middle of the mat, slide your right foot to the front, slightly to the right (in line with the hip). Advance your foot forward enough so that the knee does not protrude beyond the ankle. Place your hands on your thigh, shoulders relaxed, then let the pelvis move forward and down toward the ground. You can then stretch your arms to the sky, keeping the spine elongated.
This pose is fantastic for stretching the trapezoids, the large dorsal muscle and the rotator cuff of the shoulder. It is not always easy to stretch the space between the shoulder blades.
Sitting on your heels, cross your right elbow over your left, in front of you. Bend your arms, then cross your forearms and press the (open) palms together. Raise your elbows to shoulder height. Your arms form a right angle. Breathe into your upper back. Don't forget to reverse the crossover.
Start by lying on your back, knees bent and feet apart the width of the hips. Exhale by lifting the heels and pelvis from the ground. Slide a block under the sacrum (top of the buttocks), then drop your feet back down, completely flat. Bring the arms to either side of the head, elbows slightly folded. To release, lift the pelvis, then remove the block. Gradually unroll the spine bringing it to the ground.
Bonus : You could put a strap around your thighs to keep them together.
End the session by moving your legs back and forth like a windshield wiper. Place your feet apart, the width of the mat. Grab your elbows in front of you. Inhale, then when you exhale, move your legs to the right (maintaining the gap between your feet) and move your elbows in the opposite direction. Alternate in this way on each breath. You benefit from stretching the psoas and abdomen, in addition to dissociating the shoulder and pelvic girdles, which is essential for good overall mobility.
A session is never complete without a final relaxation or savasana Completely unfold your legs, lay your head on a blanket, and then relax your arms on either side of your body, palms facing the sky. Close your eyes and let your body and mind relax completely for several minutes.
I hope that this little yoga routine will bring you great benefits and allow you to enjoy the summer on your kayak, paddle board or canoe. Hope to see you on the water!
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