Activity Avenue - Kayaker
If you are sad to store your kayak for the winter, this exercise will help you stay limber through the off-season. This exercise, performed with any sort of stick (approximately 5 feet long) is a good whole body exercise.
If you have knee, back, neck or shoulder concerns, start this exercise with a small range of motion. Avoid the big swings and knee bends shown in the video and start with a small figure 8 in front of your body. Evaluate how your body feels the next day and increase your movement slightly as tolerated.
As you watch the video, note how the model is bending at the ankles, knees and hips when he dips low. Try to bend at the hips and reach the hips back a little as you reach down with the stick, avoiding bowing forward with straight legs to compensate.
Start with 1 set of 5 - 8 repetitions per side, building up to 1 - 3 sets of 12 - 15 reps per side.
Video Demonstration of the Exercise