Paddling ergonomics

Padding posture and technique are similar no matter what type of boat you’re in:

• Kayaks are well-designed for active paddling and lounging. And, because they have a seat-back, you can sit in a relaxed, lounging position for rest periods.
• Canoes usually require more muscle effort to maintain an upright posture as you usually only have bench-style seating and nothing to lean back on. 
• Paddle boards have no seating, and you either kneel on the top of the board or stand upright, which puts more strain on your entire body if you’re not practicing strong form. 

No matter what type of boat you’re in, when actively paddling, proper posture and body movements can prevent injury and back pain and have the added benefit of helping you paddle more efficiently. 

Paddling posture 

When sitting in your boat, be sure to keep your shoulders anchored. Imagine that you’re sitting at the dinner table at Thanksgiving, and your parents tell you to sit up at the table. Puff your chest up slightly and pull your shoulder blades together and down along your ribcage. In addition, to maintaining a tall posture, you’ll want to:

• Bend your arms to 90 degrees while holding your paddle (this gives you both increased control and power). 
• Keep your elbows pointed down and tucked in close to your ribcage (this will help reduce potential strain on the rotator cuff).
• When paddling, pivot your body and torso to move the paddles. Your core muscles are stronger than your arms, so you won’t get tired as quickly. 
• Your legs should be splayed slightly and comfortably flexed (to avoid straining your hamstrings).
• Rest your feet comfortably on the floor, in front of you, or on foot pedals (some paddlers are more comfortable angling their knees at about 120 degrees).

Other safety tips for paddling

In addition to practicing good ergonomics when on paddling trips, here are some additional health and safety tips:

• Bring water. Stay hydrated during your paddle.
• Sunscreen is a must. Protect your skin from the reflection on the water. 
• Wear a hat: protect your head from the sun by wearing a cap, ideally a full-brimmed hat. 
• Tell a friend: Tell a friend or family member you’re going out on the water (or bring a friend on the water or to the beach with you). 
• Wear a PFD: Even if you’re a strong swimmer, wear a personal floatation device (aka a PFD or life jacket).

Want more posture and ergonomics tips?

Maintaining strong muscles and posture OUT of the water can help you perform better (and safer) in the water. Be sure to practice good posture and movements in every area of your life, especially at home and work. 

If you’re looking for some support to learn the best way to lift heavy objects, sit with good posture at your desk, and make movement throughout your otherwise sedentary day easier, visit the resources section of the MoveSafe website today.