LEARNING - UNIT 3

 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 torso rotation. This week we will work on the torso lean which is called lateral flexion (or the side bend). We will then combine it with both the hip hinge and torso rotation movements.

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.

  • Do side bends while standing and using the exercise flex band for resistance. Do 10x on each side.

  • Do side bends while standing and adducting the shoulder using the exercise flex band for resistance. Do 10x on each side.

  • Do the Paloff Press while standing to work your obliques even more. Do 10x on each side.

  • Try the complete technique of using the hip hinge, torso rotation, and side bend with your paddle. Do 5-10x on each side.

  • Repeat this section 3 times this week.

stretching (click herE) (AND HERE)

  • Learn the quadratus lumborum (Q.L.) and oblique stretches. Do each of them daily for the next week. Hold the stretch for 15-30 seconds for each position. Do 2-3 reps.

mobilizing (click here)

  • Learn the Fly Hands Level 2 qigong exercise.

  • Do it every day for about 1-3 minutes.

  • If possible, download a free metronome app to your SmartPhone or Tablet. Set it for about 55-65 bpm, and set a timer for 1-3 minutes. With each beat of the metronome, rotate your body to one side or the other. Do this every day this week.

focusing (click here)

  • Learn Mindfulness Meditation. Download the free CALM app on your smartphone or tablet; or go to www.calm.com on your PC.

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.

BONUS (CLICK HeRE)

  • This doesn’t really relate to this week’s topic, but I thought I would add some pec stretches since many B.C. survivors have tight or weak pecs.


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