Boat Stretches

During a session the crew will often perform a sequence of stretches to ensure mobilisation of the required muscles and parts of the body activated by paddling a Dragon Boat.

Below is the series of standard stretches led by the paddlers in the stroke seats of the boat.

The sequence is important. While the strokes may lead the routine, everyone in the boat knows the next call within having to wait to hear it.

Overhead Reach

# of Positions: Three

Position Hold: 5 seconds

Paddles up

Raise paddles overhead and get a stretch through the core.

Outside Twist

With paddle still overhead, twist all the way to the outside of the boat. Feel the stretch through the core and lower back.

Inside Twist

With paddle still overhead, twist the the inside of the boat and face your partner. Feel the stretch through the core and lower back.

Side Stretch

# of Positions: Two

Position Hold: 5 seconds

Outside Arm

Inside hand grips the handle of the paddle while the outside hand holds the tip of the blade. Paddle should be vertical. Feel the stretch through the back of your shoulders.

Inside Arm

Rotate the paddle without changing hand positions to stretch the opposite side.

Forward Reach

# of Positions: Two

Position Hold: 5 seconds

Paddles flat

Place paddles on the seat in the space between you and your partner.

Outside Reach

Stretch the inside hand along the gunnel of the boat as far as you can and twist to face the outside of the boat. Bring your outside arm overhead. Feel the stretch along the side of your body of your overhead arm.

Inside Reach

Switching over to place your outside hand as far along the gunnel as possible and face your partner. Bring your inside arm overhead and feel the stretch down that side of your body.

Deep Twist

# of Positions: Two

Position Hold: 5 seconds

Outside Twist

Twist to the outside of the boat and placing both hands on the gunnel and look as far down the back of the boat as possible.

Inside Twist

Twist to face your partner and place your inside hand on the gunnel behind you. Place your outside hand onto your inside knee and pull it towards the gunnel of the boat. This should give a deep thoracic twist.