<div class="block">Fitness in Four: Row boat oar routine.</div>

beWell

Be Well: Four Minute Oar Routine

When you think about kayaking or rowing paddle boarding, you might not think about the strength that it takes to do all of that, you know, great exercise on the water. So, Lizzie talk me through what we're doing right now and why it's gonna help. We're doing this side lunch to help open up our ad doctors and get us ready to go maybe from kneeling to standing without injury, which is really important. And right now we're actually using the or for the power board. Exactly. And this helps us keep an upright torso, keeping the paddle on our back. Ok. So it's really gonna help our form. So we're not kind of leaning over and, you know, losing what we want and targeting that core. Ok. So I did those side lunches. How many would I wanna do? 10, 10? Cool. Then we'll do a deep lunch using the or so we're just gonna step 1 ft forward, using this for balance and drive that knee over that toe as much as we have legs straight in the back. So you feel that stretch hip flexor because that's also important to warm up before you head out onto the water and a lot of times people are afraid of going forward, but this is a safe way to do it. This is great because you're getting ankle door selection, right. You're getting the knee over the toe and when you are going from standing to sitting, you need that to happen. So you better warm it up. Right. Right. And don't be afraid of it. Ok. So how many of these would I do? And how long do I need to hold that for? You don't need to hold up, but about 10 reps on each side. Be great. Getting nice and using this, making sure I'm protective. What's the next move? I'm gonna do stretch your legs. So you're gonna take this, you're gonna put it like this and then grab behind your back and pull it down just a little. You'll feel a nice stretch in the LA. Yeah. Even through that tricep, all of it. Ok. Great. And how long do I wanna hold this for 12th? Hold on each side. All right. So we get to the other side. We stretch that out as well. Oh I didn't realize how tight I was a tricep yesterday. Then we can use the or again, straddle your feet a bit and sink down here and you're gonna target that Latin difference. Oh Yeah. And this is gonna get you ready to dig that or into the water and stay tight here. Right. And I mean that's like key to what you have to do out there. So you have to make sure that you're ready for it. You're gonna need that mobility out there, so it's better to get ready before you head out. Ok? And last we're gonna head on the ground. Yep. Ok. And straddle the leg, sitting up nice and tall on the hip phones on your back to keep that posture and with a nice proud chest and flat back, you're gonna lean forward and sit up, ok? And you're gonna peel that pole through the inside of your legs, but don't be afraid of it. Right. No, but gentle, be gentle. Don't force it. Ok? And just breathe and keep in that beautiful posture. The o is gonna help you with that about 10 reps here as well. All right, I'm ready. Ready. Let's go.