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Sports training

Paddling warm-up: shoulders, trunk and wrists before kayaking, canoeing or paddleboarding

Paddlers most often hurt their shoulders, lower backs and wrists, so this warm-up moves and switches on those first. Do it after the checks that matter most: buoyancy aid on and done up, phone in a waterproof pouch on you, someone knowing your plan, no offshore wind, and the right leash for the water. Then paddle off easily and build up over about 8 minutes, as paddlers did before testing in a 2025 study. No warm-up has been tested on paddling injuries.

8 minBeginner7 movesA wall · A band · An anchor pointHip flexors · Shoulders · Glutes · Forearms · Back
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Standing march60 to 90 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoOr carry your boat or board to the waterHarder: Standing band hip flexion

Mobilise

  1. Arm circles10 each way
    Beginner · Shoulders, Back · 3D demoBig, easy circlesHarder: Shoulder CARs (controlled articular rotations)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn your chest as you will in the strokeEasier: Side-lying open bookHarder: World's greatest stretch
  3. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold your paddle for balanceHarder: 90/90 hip lift-off
  4. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoOpen and close your hands, bend and turn your wristsHarder: Wrist flexor stretch

Activate

  1. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  2. Standing band external rotation10 each arm
    Beginner · Shoulders, Back · 3D demoElbow at your sideHarder: Side-lying external rotation

Tips

  • On the water: 2 minutes easy, letting your trunk turn more with each stroke, then 3, 2 and 1 minute at a rising stroke rate, easing off between. On a paddleboard, start on your knees.
  • Paddle UK and the RNLI's five messages: always wear a buoyancy aid, tell someone where you're going, carry a mobile phone, check the weather, and know your limits.
  • Leashes: an ankle or calf leash only where there's nothing to snag on. On moving water, Paddle UK and RoSPA advise a quick-release waist leash, and BCAB advises no leash on any graded river. Take advice for your water, and never use an ankle leash on rivers.
  • If you fall into cold water, take a minute, then Float to Live. Inland, call 999 and ask for the fire and rescue service; at the coast, the coastguard.
  • Keep any static stretch short before paddling, as the site's warm-up guide advises.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the paddling warm-up: shoulders, trunk and wrists before kayaking, canoeing or paddleboarding take?

About 8 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.