Getting Paddlefit with Susanne Lier – Upper Body Warm-Up

Hello, this is Susanne Lier, TotalSUP's ambassador in Switzerland and founder of Paddlefit. This week I am demonstrating a nice and easy Stand-Up Paddle warm-up routine. I know that for some of you this feels kind of boring as you probably want to hit the water as soon as possible once you have got your swim suit on. But do not forget that you can hurt yourself while paddling if you don't warm up properly. So this is a nice and easy drill which can make you avoid muscle ache and potential injuries. So take a few minutes to warm up correctly and you ll have more fun while paddling. We start this week with the upper-body warm up. 

1. Exercise 1 – Upper Body Rotation with Paddle

Basic Position
Paddle lays behind your back close to the shoulder blades.
Both hands hold the paddle which is balanced in the middle.
Elbows are under the paddle 
Knees slightly bent, your legs are parallel and aligned with your shoulders.
Your back is flat and slighty inclined forward. 

Description
You turn slowly the upper body in both directions without moving your hips.

Repeat
Min 8 x 4 x each side

Breathing
Normal rhythm

Attention
Your shoulders are loose
Paddle is balanced in the middle.
Do not put your paddle too close to your neck. 
Your elbows are under the paddle
Do not move your hips and knees while turning.

2. Exercise 2 – Paddle lift, Shoulder & Arm warm up

Basic Position
Paddle lays on your shoulder
Both hands hold the paddle which is balanced in the middle
Elbows are under the paddle 
Knees slightly bent, your legs are parallel and aligned with your shoulders
 

Description
You lift up your paddle over your head and put it back in your shoulders.
Start slowly and increase speed if you want. 

Repeat
Min 8 x 4 x

Breathing
Normal rhythm

Attention
Your shoulders are loose
Paddle is balanced in the middle
Your elbows are under the paddle
Knees slightly bent. 

Have a great week !