LEARNING - UNIT 2
One of the primary movements in dragon boat paddling is a combination of a hip hinge, torso rotation and torso lean. Last week we focused on this hip hinge. This week we will work on the torso rotation and then combine it with the hip hinge movement.
Exercise Props Needed: A folding chair, your paddle, an elastic strap or flexiband, and an exercise mat. Optional: download a free metronome app for your Smartphone or tablet.
STRENGTHENING (Click here)
Learn how to rotate your torso with a flat back (neutral spine) while standing or sitting.
Learn to rotate your hips and torso together. Do this 10x on each side. Or set your free metronome app for about 50 bpm. Set the timer for 1-3 minutes, and rotate your torso to one side then the other with each beat of the metronome. Be sure to move your hips as well. A typical dragon boat race will last under 3 minutes, so you can practice getting in the number of torso rotations that you would in an actual race.
Check out your arm reach from various levels of rotation.
Combine torso rotation with a lat row using a flex band. Do 10 x on each side.
Add a hip hinge to the torso rotation with a lat row. Do 10x on each side.
Try standing or squatting instead of sitting to do the torso rotation with lat row exercises. Do 5-10x on each side.
Try the torso rotation and hip hinge combo with your paddle. Do 5-10x on each side.
Repeat this section 3 times this week.
Post a picture of you doing one of these exercises. You can post here. It is a private group Facebook page that can only be seen by members of the group. (You do have to join the group first.)
stretching (click here)
Learn the Lat & Low Back Stretch. Do it daily for the next week. Hold the stretch for 15-30 seconds for each position. Do 2-3 reps.
mobilizing (click here)
Learn the Wise Owl Looks Behind qigong exercise. Do it every day for 10 times on each side.
focusing (click here)
Learn 4-7-8 Breathing. Do it 4-8 times at least two times a day.
ENERGIZING
Do a minimum of 30 minutes a day of your favorite cardio exercise - walking, swimming, cycling, rowing, etc.
Participate in the Journey Across America virtual exercise challenge by submitting your weekly exercise miles to Tessie by noon on Fridays.