Competitive and recreational kayakers looking to improve stroke efficiency, increase paddle volume, and prevent common overuse injuries in the thoracic spine and lower back.
Estimated Daily Calories
2800 kcal
Protein Target
"Focus on initiating your stroke from the core and torso rotation rather than pulling with your arms; this preserves your lower back by transferring the load to your larger lat and oblique muscles."
Increased thoracic mobility allows for a longer, more efficient stroke reach and reduces the compensatory stress placed on the lumbar spine during rotation.
Aim for 2-3 sessions per week focusing on mobility and rotational power, ensuring you allow for recovery between high-volume paddling days.
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