Did you know that Pilates can help kayakers?

Pilates can help kayakers

Kayaking is a low-impact cardio workout that provides a rigorous muscular strength workout.  Paddling down a quiet stream requires less work than trying to get through rapids without falling over. However, cross training during and off season can help make the experience more enjoyable. We’ll look more at how Pilates can help kayakers enjoy their sport.

Areas of Body Used in Kayaking

Upper back: latissimus dorsi, rhomboids, trapezius

Chest and shoulders: pectorals, deltoids

Arms: biceps, triceps, muscles or hand, wrist and forearms

Core: rectus abdominis, obliques, spinal erectors

Legs/hips: glutes, hamstrings, quadriceps, calf

The Upper Body in Kayaking

Shoulders and back muscles play a big role because most of the effort to paddle should ideally come from here and not from the arms.  The latissimus dorsi muscles help give power to your stroke especially in rough waters.  The rear deltoid and trapezius muscles are involved in forward strokes; these muscles are used to roll when you have to right a capsized kayak.  Below are how some of these upper body muscles are used.

Rotator cuff: used in kayaking maneuvers (group of muscles that work together in shoulder joint to control the joint during rotation)

Biceps brachii: forward strokes require bicep strength (used to flex the elbow and rotate the forearm)

Triceps brachii: triceps act as an antagonist to the biceps. Also used in the forward strokes. (Used to extend the elbow)

Trapezius: used during forward strokes, (moving the shoulder blades back towards the spine, upwards and downwards, rotating the neck, lateral flexion of the neck.)

Latissimus dorsi: used in kayaking during high braces and rolls (helps with movement of the arm down and back and rotation inwards.)

Rhomboids: used in forward strokes. (helps to pull the shoulder blades back towards the middle of the back.)

Role of Core Muscles in Kayaking

Your core muscles, abdominals and lower back, get a thorough workout when kayaking. Many of the torso twists required to maneuver while in the water require the core muscles. In particular, the transversus abdominis, internal and external obliques and erector spinae (muscles that run along the sides of the spine).  

Lower Body and Kayaking

The legs are used to push against the floor of the kayak to help improve stability and support the core muscles.   In particular, the hamstrings and quadriceps muscles get a workout. The hip flexors help the body rock forward and backward to complete the paddle stroke.  

Other Muscles used in Kayaking

Smaller, secondary muscles are involved in kayaking.  These muscles play a supporting role to major muscle groups.  The muscles in the lower chest and the serratus anterior muscle are involved in rolls and high braces.

Common Areas of Injury

There is a great deal of repetitive, rotational stress on the core region when kayaking. Increased core strength and stability will help prevent injury and pain in the lower back.

This rotation stress in a seating position creates a relentless hearing force along the spine.   This can also lead to injury and pain in the shoulders and arms.

Other Areas to Work on for Kayaking

Cardiovascular endurance to sustain paddling for hours a time.

Muscular strength and power to have enough strength reserve to deal with rough seas, emergencies and faster more competitive kayaking.

Balance between muscle groups so that one muscle group isn’t overpowering its opposing muscle group, leading to injuries.

Posture while paddling for hours without fatiguing requires strength and endurance in the core muscles.  This will also help prevent low back pain.

Minimize risk of injury and strains by keeping muscles conditioned.

Improved flexibility in the trunk will allow for a broader range of movement in the trunk, shoulders and arms when paddling giving a longer stroke with greater ease.