Paddle Smart: Shoulder Health for Kayakers and Paddleboarders

Blog Series: Move Strong All Summer: Performance Tips for the Outdoor Athlete

Part 2: Paddle Smart: Shoulder Health for Kayakers and Paddleboarders

There’s nothing better than being out on the water in Mooresville during the summer. But long days paddling can do a number on your shoulders and upper back if you’re not prepared.

The Paddling Problem Paddling relies heavily on your rotator cuff and scapular muscles. Poor mechanics or weakness here leads to inflammation, impingement, or nagging soreness.

Mobility First

• Thoracic Extension on Foam Roller: Improves upper back mobility.
• Open Books and Thread-the-Needle: Free up the mid-spine for better rotation.

Strength & Stability

• Scapular Push-Ups: Strengthen shoulder stabilizers.
• Prone Y-T-I Raises: Reinforce mid-back endurance.
• External Rotations with Band: Target the rotator cuff directly.

On-the-Water Form Tips

• Keep your core engaged—generate movement from your trunk, not just your arms.
• Don’t let your shoulders shrug during the paddle stroke.

Recovery Counts

• Gentle post-paddle stretches
  • Pecs
  • Lats

Local Tip: Check out Lake Davidson Nature Preserve for a calm paddleboarding session with beautiful views.

Blog posts to come!

Part 3: “Stay in the Game: Preventing Low Back Pain During Pick-Up Sports & Beach Games”

Focus: Keeping your core and spine healthy for volleyball, frisbee, spikeball, and pick-up basketball.

Include: Core activation drills, hip mobility strategies, and movement prep to reduce injury risk during sudden stop-and-go activities.

Bonus: Advice for managing soreness and avoiding weekend warrior burnout.

Part 4: “Recover Like a Pro: Cooling Down & Hydrating for Optimal Performance”

Focus: The importance of recovery during hot summer months.

Include: Cool-down sequences, hydration tips, and how to listen to your body in the heat.

Bonus: Suggestions for local spots to cool off (lakes, shaded trails, recovery-focused businesses).