LEARNING - UNIT 1

 One of the primary movements in dragon boat paddling is a combination of a hip hinge, torso rotation and torso lean. This week, we are going to start working on these movements independent of each other, focusing on the hip hinge. Later, we will weave them back together.

Exercise Props Needed: A folding chair, either your paddle, PVC pipe, or stick handle from a broom or mop, and optionally an elastic strap or flexiband, and an exercise mat.

STRENGTHENING (Click here)

  1. Learn how to Hip Hinge with a flat back (neutral spine) while standing or sitting.

  2. Do the Hip Hinge as an exercise to lift weight 3x this week. Lift 2-20 pounds. Do 1-3 sets of 10 reps.

  3. Use the Hip Hinge every time you bend over (whether standing or sitting) for the next week.

  4. Post a picture of you in your best alignment at the ‘bottom’ of your hip hinge along with any comments you may have. 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)

  1. Learn a Hamstring Stretch, and do it daily for the next week. Hold the stretch for 15-30 seconds on each side. Do 2-3 reps.

mobilizing (click here)

  1. Learn the Fly Hands qigong exercise. Do it every day for about 3 minutes, a little longer than the time it takes to do a dragon boat race.

  2. If possible, download a free metronome app to your SmartPhone or Tablet. Set it for about 55 bpm, and set a timer for 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)

  1. Learn Diaphragmatic Breathing. Do it for a minimum of 3 minutes every day. Try to do it multiple times every day.

ENERGIZING

  1. Do a minimum of 15 minutes a day of your favorite cardio exercise - walking, swimming, cycling, rowing, etc.