Paddling a kayak through the beautiful waters of Kailua Beach provides participants with a stunning view and a vigorous workout. Even if you plan a leisurely trip, you’re sure to feel the burn in certain muscles once your excursion is complete. Here are a few of the muscles you’ll work and how to warm them before you get on the water.

3 Muscles Used When Kayaking

1. Rotator Cuff

The rotator cuff, which keeps the ball of your arm bone within the shoulder socket, is composed of muscles and tendons. Rotator cuff injuries are common, especially for people playing sports that involve shoulder rotation, like tennis. The paddling motion used to pilot your kayak can put stress on muscles, which is why you should stretch before your excursion. For a simple shoulder stretch, stand and hold your arms parallel to the floor, then rotate them quickly in small circles for at least 10 repetitions.

2. Back Muscles

Also known as latissimus dorsi, back muscles are among the widest within your body. They’re used in many different paddling movements, like extending the arm at the shoulder, rotating the arm, and bringing the arm forward. To strengthen your back muscles, get on your hands and knees, keeping your palms on the floor. Contract and arch your back as much as you can, and repeat this set of motions until you feel your back loosening up. You can also rest in child’s pose if you want a mellower stretch.

3. Triceps

Triceps work in conjunction with the biceps to extend and retract the forearm. This movement is used frequently when using forward strokes to paddle a kayak, and excessive muscle wear can lead to uncomfortable soreness. To stretch your tricep, hold your paddle upright behind your back with one hand, gripping the middle of the stick. Use the other hand to reach over your shoulder and grip the top of the paddle. Slowly and gently pull down on the paddle with the lower hand and hold the position for 20 seconds. Repeat the stretch with the opposite arm.

If you want to learn more about how to prepare for your time on the water, contact the knowledgeable team at Twogood Kayaks Hawaii in Kailua. Their team of experts offers kayaking classes and teaches beginners how to stretch, hold the paddle, and control the boat. Customers can also rent boogie and stand up paddle boards as well as snorkeling equipment and surfskis. Learn more about their self-guided tours online, or call (808) 262-5656 to reserve a kayak.