3 Neutral neck
3 Neutral spine
3 Hips square
5 Elbow elevated too high
3 Shoulder set strain . Fibreglass paddles are lighter , and carbon fibre is even more so . The less flex , the more efficient the stroke ; however , too much stiffness puts unnecessary strain on the body . The taller and larger you are , generally the stiffer you need the shaft to be , thus accommodating for added stress you put through the paddle and increased shaft length . Adjustable paddles provide options but also add weight .
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3 Neutral neck
3 Neutral spine
3 Hips square
5 Elbow elevated too high
3 Shoulder set strain . Fibreglass paddles are lighter , and carbon fibre is even more so . The less flex , the more efficient the stroke ; however , too much stiffness puts unnecessary strain on the body . The taller and larger you are , generally the stiffer you need the shaft to be , thus accommodating for added stress you put through the paddle and increased shaft length . Adjustable paddles provide options but also add weight .
Finally , consider the blade . Larger blades are suitable for power and speed , so they work well for surfing or sprint racing . However , for longer distances , bigger blades place added strain and cause early fatigue . Also , the taller and heavier you are , or the larger board you have , the bigger blade you may need .
Before deciding on a suitable paddle and board , please do your research , get advice from your SUP coach , speak to SUP retailers , look at what brands themselves recommend and wherever possible , try before you buy .
Position , posture and paddle technique When paddling regularly or doing more challenging and longer paddles , position , posture , and paddle technique are key .
Your feet should be either side of the handle for general paddling to make sure the board is ‘ in trim ’, but this may need adjusting for bags , little ones or pups ! Being in the wrong place can cause excessive effort from increased resistance or dealing with the board wanting to turn . As you progress or do different disciplines , you will find instances when moving your feet into different positions is beneficial .
It would be best if you stood with your knees slightly bent , weight over toes and heels . When you paddle , you want to bend forward from the hip , extend your arms , engage your core , and keep your back straight . As you power through , lift your chest upright , thrusting your hips to create drive , using your paddle as a lever . An effective paddle should be creating power mainly through the core and legs , and your arms should not be the main source of power .
Paddling injuries or issues can be caused by ; not keeping your neck neutral ; overreaching from the shoulder girdle ; lifting the top arm too high ; bending at your spine instead of from your hips ; pushing your hips to the side ; twisting from your hips , putting pressure on one knee ; or , gripping the board with your feet . If you struggle to achieve the desired technique , it ’ s often one or more of the following ; poor body awareness , muscular imbalance , muscle weakness and previous injuries .