LAT & LOW BACK STRETCH
This series of stretches will lengthen your latissimus dorsi (lats) and your lower back muscles. This is important for dragon boat paddling because there is a lot of an extreme bending forward motion that is coupled with torso rotation. This stretch will increase your range of motion when you bend forward. It will also help you work on rotation in the spine, which can be difficult for a lot of people. Do each stretch in the series for 20-40 seconds. Repeat the series up to 3-4 times. Do this stretch daily if you can.
Stretch 1.
Kneel down on a mat and lower yourself until your buttocks are touching your heels. If your quads are too tight to allow this, just lower down as far as you can. You can also place a pillow or some type of cushion between your ankles and the back of your thighs.
Lean your upper body forward and slide your hands forward over the mat keeping the elbows straight.
Keep your head between your arms and feel the tension from the stretch in your back and ribs.
Hold for the recommended time, then proceed to Stretch 2.
Stretch 2.
Move your arms to one side so they are at a 45-degree angle (or more) to your body.
Hold for the recommended time.
Move your arms to the other side and repeat.
Hold for the recommended time.
Stretch 3.
Move your arms back to center and repeat Stretch 1.
Hold for the recommended time.
Stretch 4.
Thread your left arm underneath your right arm and rotate your torso to the right.
Hold for the recommended time.
Stretch 5.
Thread your right arm underneath your left arm and rotate your torso to the left.
Hold for the recommended time.
Additional Resources On How To Stretch Your Lats & Lower Back:
This Exercise Will Make You Mobile For Dragon Boat Racing by ENVDR Health
How to Stretch Your Lats by Athlean-X (Jeff Cavaliere)
Do This EVERY Day For Great Posture by Athlean-X (Jeff Cavaliere)