Cool Down Routine

Cool Down Routine

This set will hit the key areas for dragon boat paddlers: hips, hip flexors, glutes, hamstrings, and lower back, while offering good mobility and release.

Hold each pose for 30-60 seconds on each side (where applicable), focusing on deep, slow breaths. Remember to listen to your body and adjust as needed.

Upright Exercises

These 6 upright exercises can be performed in an upright position and don't require members to get on an uncomfortable surface.

Cross-Body Shoulder Stretch

Targets:

Posterior deltoid, infraspinatus, teres minor (posterior rotator cuff).

Action:

Stand or sit tall. Bring one arm straight across your chest.
Use your opposite hand to gently pull the elbow of the stretching arm closer to your chest. Keep the shoulder of the stretching arm relaxed and down, avoiding shrugging it up towards your ear.
Feel the stretch across the back of your shoulder.

Benefits:

This stretch directly targets the posterior rotator cuff muscles and rear deltoid, which can become tight and overworked from excessive pulling action of dragon boat paddling. It helps to restore range of motion and reduce stiffness in the shoulder joint.

Triangle Pose

Targets:

Hamstrings, inner thighs (adductors), hips, groin, obliques, side body.

Action:

Step your feet wide apart, about 3-4 feet. Turn your front foot out 90 degrees, and your back foot in slightly. Extend your arms out to shoulder height.
Hinge from your front hip, reaching forward with your front hand. Lower your front hand to your shin, ankle, or a block/prop, while extending your back arm towards the sky.
Keep both legs straight but not locked. Gaze towards your top thumb or straight ahead.

Benefits:

This pose provides a deep stretch for the hamstrings and inner thighs, while also opening the hips and lengthening the side body and obliques, which are crucial for rotational power in dragon boating.

Standing Forward Bend

Targets:

Hamstrings, calves, glutes, lower back, entire posterior chain.

Action:

Stand with feet hip-width apart. Inhale to lengthen the spine, then exhale as you hinge from your hips, allowing your torso to fold over your legs.
Keep a slight bend in your knees, especially if your hamstrings are tight.
Let your head hang heavy. You can hold opposite elbows or let your hands reach towards the ground, shins, or a prop.

Benefits:

This pose is excellent for decompressing the lower back and providing a deep stretch to the hamstrings and glutes, which are heavily engaged and often tighten during paddling.

Alternatives:

This seemingly simple exercise can be a challenge for people with low felxibility. Try a crossed leg instead to isolate the hamstrings and get a good stretch.

Childs pose is good for decompressing the lower back.

Low Lunge

Targets:

Hip flexors, quadriceps, glutes (gentle stretch on the front leg).

Action:

Step one foot forward, bending the front knee directly over the ankle.
Keep the back leg extended with the heel lifted or gently lower the back knee to the ground for a deeper hip flexor stretch (if comfortable).
Keep your torso upright or place hands on the front thigh or the ground for balance.

Benefits:

Crucial for opening the hip flexors which can become very tight and shortened from the intense seated position in a dragon boat.

High Lunge with Torso Twist

Targets:

Hip flexors, quadriceps, glutes, obliques, thoracic spine (rotation), shoulders.

Action:

From a standing position, step one foot far back into a high lunge, keeping the back heel lifted. Ensure your front knee is stacked over your ankle.
Bring your hands to prayer at your chest. Inhale to lengthen, then exhale to twist your torso towards your front knee, engaging your core. You can deepen the twist by hooking your opposite elbow to the outside of your front knee.
Keep your hips relatively stable and facing forward.

Benefits:

This pose combines a stretch for the hip flexors with a powerful thoracic twist, mimicking the rotational demands of dragon boating while releasing tension in the obliques and lower back.

Alternatives:

Balancing can be a challenge and for those that feel unstable try the Half Lord of the Fishes pose for that deep thoracic twist.

Garland Squat

Targets:

Hips (adductors, deep hip flexors), ankles, lower back.

Action:

Stand with feet slightly wider than hip-width, toes pointing slightly out.
Squat down, keeping your heels as close to the ground as possible.
Bring your hands to prayer at your chest, using your elbows to gently press your knees open. Keep your spine long.

Benefits:

Deeply opens the hips and releases the lower back, counteracting the tightness from prolonged seated paddling. It also mobilizes the ankles.

Floor Exercises

These 5 exercises can be performed in a seated position on the floor.

Ideal for performing at home post-session.

Pigeon Pose

Targets:

Hips (external rotation, especially piriformis), glutes, hip flexors (of the extended leg).

Action:

Start on your hands and knees. Bring your right knee forward towards your right wrist.
Angle your right shin across your mat so your right foot is near your left hip (or closer to parallel with the front of your mat if your hips allow). Extend your left leg straight back behind you. Your hips should aim to be level.
You can stay upright on your hands, or fold forward over your front leg, resting on your forearms or bringing your torso all the way down.

Benefits:

Pigeon pose is a profound stretch for the outer hips and glutes, particularly the piriformis muscle, which can become very tight from the seated position and powerful hip drive in dragon boating. It also helps to release tension in the lower back.

Alternatives:

Pigeon pose can be challenging. Try Reclining figure 4 pose instead.

Half Hanuman Pose

Targets:

Hamstrings, calves, groin, lower back.

Action:

Start by kneeling on one knee (you can place a towel or shirt under your knee for comfort). Extend the other leg straight out in front of you, with the heel on the ground and toes pointing up.
Hinge from your hips, keeping your spine long, and fold forward over your extended leg. You can place your hands on either side of your front leg on the ground, or on blocks/props if needed.
Keep a slight micro-bend in the extended knee.

Benefits:

This pose provides a deep and effective stretch for the hamstrings and calves, which are heavily utilized and can become very tight from the repetitive leg drive and bracing required in dragon boating. It also helps to release tension in the lower back.

Lizard Pose

Targets:

Hip flexors, outer hips, groin, hamstrings (back leg).

Action:

From a kneeling position or a low lunge, bring one foot to the outside of your hands. You can keep your back knee on the ground (beginner modification) or lift it.
Gently allow the front knee to splay out to the side slightly, resting on the outer edge of your foot if comfortable. Keep your hands on the ground or come down to your forearms for a deeper stretch if accessible.
Keep your spine long and avoid rounding.

Benefits:

This pose deeply stretches the hip flexors and opens the outer hips, targeting areas that can become very restricted from the seated and dynamic hip movements in dragon boating.

Half Lord of the Fishes Pose

Targets:

Spine (thoracic and lumbar), obliques, hips (external rotation), shoulders.

Action:

Start by sitting with both legs extended. Bend your left knee and place your foot flat on the ground outside your right thigh. If comfortable, you can also bend your right knee and bring your heel towards your left glute.
Sit tall, then place your left hand on the ground behind you (like a kickstand). Bring your right arm up, then hook your right elbow to the outside of your left knee (or hug the knee with your right arm).
Twist your torso to the left, looking over your left shoulder.

Benefits:

This pose provides a deep and effective spinal twist, which is crucial for counteracting the repetitive one-sided rotation in dragon boating. It also helps to open the hips and gently massage the internal organs.

Childs Pose

Targets:

Hips, thighs, ankles, back (gentle stretch and decompression).

Action:

Start by kneeling on your mat or the sand. Bring your big toes to touch and spread your knees wide (or keep them together for more back stretch). Sit your hips back towards your heels.
Fold your torso forward, resting your chest between your thighs. Extend your arms forward, palms down, or rest them alongside your body, palms up.
Rest your forehead on the ground.

Benefits:

This pose gently stretches the hips, thighs, and ankles while providing a soothing release for the lower back and spine.

It's also a calming pose that helps to quiet the mind after intense physical activity.

Fremantle Swan Dragon Boat Club