If you see folks who look like this picture below every time they reach, the causes could be multifactorial. I’ve written about hamstring flexibility before and that can certainly be a contributing factor to losing low back stability on the reach. Another cause that I haven’t written about is hip mobility and that’s what this post will focus on.
Because the low back is anchored to the pelvis and the pelvis connects to the hips, leaning forward on the reach involves flexing the hip and rocking the pelvis anteriorly (think of a ball rolling forward). If all goes well, the low back can stay in a neutral position as if you were sitting bolt upright and simply tipped forward while reaching your arms out. Now, if the hips stop early in flexion (think of stuffing a basketball under your shirt and bending forward), the pelvis stops and the low back must round for you to continue to reach.
Now, while I’m a rehab professional who understands the body very well, I can’t claim to have come up with all the great solutions to helping it along. For that, I look to those who have done the hard work already with good results. Kelly Starrett is one of those PTs. Here are 2 videos of him demonstrating methods to improving hip mobility.
As usual, feel free to leave me your questions and comments below!
If you read this well-written article, you can start to wrap your brain around how these structures relate to paddling specifically. If you read it and are confused, don’t worry. In a nutshell, we have groups of muscles that run along the front and back of our bodies that run in a diagonal direction. Visualizing them on either side of midline, we can see an “X” pattern that forms across our front and back. Contracting different arms of the X’s allows us to flex, rotate, sidebend, and extend as well as resist external forces that would otherwise move us in those planes. This X-pattern has been referred to as an anatomical “sling” or sometimes as a power-sling.
Paddling, like all sports, is 3-dimensional. Taking a stroke involves muscle action and movement that is tri-planar. It can be reasoned that by contracting in various patterns, these slings work to stabilize and move our body in 3 dimensions. What this means is that training in a cross-pattern or diagonal/asymmetric fashion may be more functional and directly applicable to developing strength, performance, and stability in a 3-dimensional sport.
During the recovery phase of the dragon boat stroke, a paddler will flex forward at the trunk as they rotate to face inside the boat. The act of reaching during the recovery phase (in a left sided paddler) can be thought of as contracting the front sling running from left shoulder to right hip. Acting alone, this sling would cause the trunk to curl forward, drawing the left shoulder towards the right knee. To maximize reach by keeping the spine more neutral, the posterior (rear) sling running from right shoulder to left hip must contract to draw the right shoulder blade and top arm up and back (coincidentally establishing positive paddle angle on the reach) keeping the spine straight and long. The opposite set of slings work for a right-sided paddler.
During the pull phase, the slings quickly and powerfully switch actions. The front sling running from right shoulder to left hip contract to drive the blade down into the water, initiating the pull. The rear running from upper right to lower left contract to pull the trunk upright, preserving the rigid A-frame. Different stroke styles involve different coordination of these slings, but still rely on these slings for movement and stability.
If a paddler is deficient in strength of one or more of these slings, it’s simple to see how this can contribute to visibly faulty paddling technique or simply less power delivered into the water. Likewise, faulty technique as well as muscular imbalance and lack of stability can lead to an increased risk of injury.
In the future, I’ll be aiming to make some educational media about stretches and exercises to condition these slings.