I am happy to have found Dragon Boating as a passion in life. I coach for the Tacoma Dragon Boat Association and enjoy sharing and learning all things paddling.
Dragon Boat Paddling Resources
http://www.paddlingcoach.com
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Rotational Results
Rotational results are sometimes hard to achieve. We utilize rotation only strokes during standard drills in order to emphasize the importance and power derived solely by rotation. When paddlers achieve results directly derived by rotation they begin to learn the importance, but this does not mean that they will remember day to day.
Providing rotational muscle memory is the coaches' role. There are many ways to do this, and I have my own bias, but the key is to make rotation a non-issue by reinforcing it over and over. Conducting rotation drills early in the practice reinforces rotation for the rest of the practice. Notice when rotation starts to fade, and provide a reinforcing drill at that time.
How to Improve Your Thoracic Mobility | StrongLifts.com
Before we get to the "How," let's discuss the "Why"
When working with crews there are many things that limit effective paddling, but one seems to stand out for older crews, and that is rotation. When attempting to increase your rotational abilities many face a physical limitation. Improving your thoracic spine flexibility will dramatically improve your rotational ability while paddling. This is because your thoracic spine accounts for ~70% of your overall rotational ability!
If you can increase your thoracic flexibility you will be addressing one of the most important factors in your advancement in paddling. Do this with care, but doing it will benefit you greatly!
-Scott
On to the "How!"
Your spine consists of several parts. Your lower back or lumbar spine counts 5 vertebrae (L1-L5). Each segment has about 2 degrees rotation which totals for 30° movement when turning. Your lumbar spine is designed for stability.
Your cervical spine or neck counts 7 vertebrae (C1-C7). About 40° movement in rotation. Your thoracic spine or middle back counts 12 vertebrae (T1-T12). 70° movement when turning and designed for mobility.
Lack of thoracic mobility is as common as lack of hip mobility. Slouching posture, hunchback, problems rotating your torso, … You’ve seen it, it might even sound familiar. This post will show you how to fix it.
Why Do You Need Thoracic Mobility? Lack of thoracic mobility forces your body to function in ways it was not designed for. Lack of thoracic mobility also forces your lower back and/or neck to compensate. Both increase risks of injury.
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Improve Posture. Part of the solution to a slouching back –
kyphosis – is improving your thoracic mobility. - Improve Technique. Keeping your chest up on Squats & Deadlifts prevents lower back rounding. Improving thoracic mobility makes it easier to keep your chest up. It also makes it easier to shift your torso under the bar during the Overhead Press.
- Avoid Lower Back & Neck Injuries. Lower back has 30° mobility, neck 40°, thoracic spine 70°. If you lost 70° mobility at the thoracic spine, you risk forcing mobility in your lower back/neck. Example: rotating your torso to look behind you when parking your car. This can result in a tweaked lower back/neck if you lack thoracic mobility.
- Prevent Rotator Cuff Injuries. Kyphosis prevents your shoulder-blades from tilting back when raising your arms. This narrows the subacromial space, increasing risks of shoulder impingement. Frequent impingement causes rotator cuff injuries over time. And external rotations won’t help without addressing thoracic mobility.
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Improve Posture. Part of the solution to a slouching back –
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Scott Klauminzer's Posterous
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I am happy to have found Dragon Boating as a passion in life. I coach for the Tacoma Dragon Boat Association and enjoy sharing and learning all things paddling.
