Kayaking and Canoeing: Shoulder Prep for Paddlers

A paddle stroke looks simple, but it repeats for an hour or more. Each stroke asks the shoulder to reach forward, pull back, and hold steady while the trunk turns. The shoulder blade (scapula) is the base for all of that movement, and it needs to glide and stabilise smoothly.

Paddling also tends to be lopsided. One side often leads, and the same arm may work harder for a long session. Many paddlers find the shoulder feels tired or unsteady near the end of a trip, which is when technique tends to slip.

A common explanation is that overuse comes from repetition without enough control, rather than from one big effort. That is why prep focuses on control and endurance, not just how heavy a weight you can lift.

• A 2024 systematic review found moderate-certainty evidence that exercise programs focused on motor control reduce disability slightly more than non-specific exercise, in the short and medium term [R02]. The effect on pain is uncertain, and we don't fully know why these programs work better.
• A 2025 review of specific exercise types found that scapular stabilisation exercise improved pain and function in rotator cuff-related shoulder pain. It also found that handgrip strength exercise was associated with pain relief [R03].
• In stroke rehabilitation, a 2016 study found two-arm training improved shoulder movement more than single-arm training [R14]. That evidence comes from stroke patients, not paddlers. It is a reason to try two-arm practice, not proof that it prevents injury.

1. Seated paddle reach. Sit tall with your hands together at chest height. Reach forward slowly, then return. Add a gentle turn to each side, keeping the hips still.
2. Seated catch and pull. Hold a light, empty grip and pull it toward your ribs with control. Let your elbows bend and return slowly. Stop before any strain.
3. Shoulder-blade squeeze. Sitting tall, gently draw your shoulder blades back and down, hold for a breath, then release. Small and slow is fine.
4. Standing trunk rotation. Stand with knees soft and arms relaxed. Let your torso turn from side to side, as if reaching for the paddle at each side of the boat.
5. Light band row, if your clinician agrees. A light resistance band can build pulling strength. Start seated, keep the movement smooth, and stop if pain rises.
6. Endurance in short sets. Use low effort and rest between sets. Build the number of strokes gradually across the weeks before a trip.
7. Practise on land first. Hold an empty paddle and rehearse the stroke slowly before your first outing.