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August, 2007
Push-Ups: A Functional Kayaking Exercise
By Boe Simeonov
Open a men's magazine and you're bound to find articles promising a larger chest and biceps. The bodybuilding trend has taken America by storm; but most paddlers I meet are more interested in improving their paddling ability than gawking in the mirror.
As a student at the University of New England (UNE), I realized that almost everything I'd ever read in magazines about strengthening was unsubstantiated and often outright false. Books, magazines, and Internet articles failed to address critical strengthening concepts. The bodybuilding fad of isolating and restricting range of motion can create muscular imbalance and a fundamental lack of functional strength. You can bet your boat that whitewater kayaking requires functional strength. Furthermore, poor shoulder stability can predispose a paddler to dislocations and subluxation. Remember the human body works in unison to create motion though balance, stability, and torque.
Why these exercises work:
The shoulder complex includes multiple joints; the ball and socket (Gleno-Humeral joint) of the arm and shoulder, Collarbone joint (Acromio-clavicular joint), and Shoulder blade against the ribs (Scapulo-Thoracic joint). That's right… the Shoulder blade (Scapula) is a key component of the shoulder complex. The Shoulder blade is the ANCHOR for crucial muscles of the shoulder complex. The most important muscles of the shoulder complex are not the Deltoid, Pectoralis, or Trapezius, but the Rotator Cuff musculature. The Rotator Cuff muscles include, Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis (often referred to as the SITS muscles), which attach around the ball of the Armbone (Humeral Head) and originate on the Shoulder blade (Scapula). The Rotator Cuff is critical in developing shoulder stability and torque.
So why is the shoulder so unstable and prone to dislocation? The ball of the Humerus (Armbone) fits into the socket of the shoulder (Glenoid Fossa) like a golf ball on a tee. The cup (Glenoid-fossa) that holds the ball of the Humerus is small in diameter and quite shallow. Because of this, it constantly wants to slide off its platform. Without shoulder stability, the powerful muscles of the Deltoid, Pec. Major/Pec. Minor, Traps, Lats, Biceps, and Triceps are unable to produce maximal torque. Muscular coordination and balance is also influenced by proprioception (muscle memory). Balance is achieved by involving antagonistic (opposing) muscle groups in FUNCTIONAL EXCERSISES. These exercises address all of these concepts simultaneously.
Exercise Description: Push-ups
Push-ups are perhaps the most functional way of improving shoulder strength and stability. These variations will keep you entertained and maximize proprioceptive training.
Beginner Variation
Do push-ups with a soccer ball, basketball, or other well-inflated round ball in each hand. Great energy and coordination is required to execute these push-ups. This movement forces agonist/antagonist involvement. Your body weight wants to force your arms outward and upward, resulting tug-of-war between opposing muscle groups. Keep you neck in a neutral position with your back and shoulders. Do not droop your head or lift your chin. Keep your back straight and legs together. Perform five sets, each set to the point of exhaustion, twice a day. You can spread your legs apart for greater stability until your balance improves. You may also start from a kneeling position if you cannot complete at least 10 repetitions for your first couple sets.
Intermediate Variation
Same exercise but with two different-sized balls. Switch the balls every other set, when using different sized balls. This exercise can cause some extra muscle soreness. Don't miss out on paddling because you're overworked. Delayed onset muscle soreness (D.O.M.S.) can take you out for 48-72 hours.
Advanced Variation
The last variation entails using equal sized balls under each hand and both feet together on the same ball. A large inflatable exercise ball works best for the feet. This will also raise your legs, putting more weight over your hands. This one can get ugly; you will have no direct points of contact with the ground, as your body struggles to stay balanced.
Please Consider
Please consult with your primary care physician before beginning any new workout routine. That being said, these exercises are tiring and stressful on the body. They should be introduced gradually and performed no more than 2-3 times a week. Warm-up by elevating your heart rate and breathing before you begin. Jumping jacks or running in place should do the trick. If you plan on including the push-up variations as a part of a workout routine, do these exercises first; you'll need the strength. Have fun, paddle safe and stay tuned for more Functional Kayaking Exercises.
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