Sitting posture
A good example of kayak outfitting . Performance seating system excellence from Dagger UK
We have explosive muscles in the abdomen called obliques and bigger powerful muscles in our trunk called the latissimus dorsi . We use these to move us , but also the contraction of these muscles stabilise us through our core . These global stabilisers have an advantage over our power muscles because they can work for longer periods of time without fatigue , hence why coaches want you to use your body to paddle not just your arms .
The pelvis in sitting is like the foundations of a house . If it ’ s wonky , so too will everything else above it . I like to think of the pelvis as a ball in water that can adjust and move relatively in 3D space to have an infinite number of sitting positions . However , the alignment and orientation can make all the difference to your stability and ability to brace , recover , or even steer during forward paddling . Even more importantly , it will affect the trim on the vessel , and if you ’ re paddling in a team like OC6 , it can throw out the stroke of others or even cause you to hoolie more . So a good coach will place you in positions to balance out the team .
The pressure under your sitting bones must be comfortable . Your skin , clothing and seat are incredibly important . The amount of people who injure themselves running from an old trainer rubbing is untrue , and it ’ s precisely the same principle to have a comfy seat in paddling . Even if there ’ s a little crumple in your clothing under one buttock , it can make a massive difference to your balance and performance , which , to be honest , won ’ t matter too much if you ’ re a weekend warrior just taking your quick Sunday club paddle but it will if you ’ re planning to race the Devizes to Westminster without fatigue or injury .
So to find roughly pelvic neutral in your craft , whilst sitting , pop your thumbs in your belly button and fingers on the pubic bone ; the hands should be vertical in orientation . This gives you a gentle curve in your lower back . The anterior iliac spines , or in lay terms , pelvic bones , should face forward like spotlights on a car . Both should be comfortably at the same height . The ribs should be soft ; you shouldn ’ t be able to get your fingers underneath them , but the shoulders shouldn ’ t slouch to be soft . We should be able to keep the frame of the shoulders open , chest up and neck long .
All too often , though , due to the demands of daily life , we are stiff here , and this can load up our necks if we jump into a kayak cold after a long drive for our weekend adventures . So make your desk work for you , improve your core , do mobility exercises regularly so that you have the base training for your fun paddling times . Couch potato sitting will educate your muscles to become lazy , so sofa time might even mean more capsize time .
Neutral pelvis
Pilates rest position – neutral pelvis and core ‘ box ’