Additional information
A strong body tolerates more and performs better
Injury prevention exercise training and load management will reduce your risk of injury and help you perform better.
A strong body tolerates more and performs better
The exercise programme was created in collaboration with Olympiatoppen. The exercises aim to help you develop the fitness you need to become a better canoer.
The importance of load management
The body is incredibly resilient, but if you increase your training load too much and too abruptly, you may have trouble adjusting, and causing injuries. Be smart about your training management, and if you need guidance, get in touch with an expert.
Exercises
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Leg cross supine
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Sidelying rotation
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The elephant
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Hip extension with rotation
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Forward lean + rotation
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Hamstrings stretch with rotation
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Hamstrings stretch
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Pelvic control
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Shoulder external rotation
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Overhead shoulder strength
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Bow and arrow
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Sleepers stretch
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Leg cross supine
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Pelvic control
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Hanging pelvic control
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Hamstrings stretch against wall + rotation
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Fall-forward hamstrings stretch
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Sitting arm raise
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Sitting bow and arrow
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Hamstrings stretch on a box
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Shoulder external rotation
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Overhead shoulder strength
Play video
Bow and arrow
Play video
Sleepers stretch
Play video
Hamstrings stretch against wall
Play video
Standing hip rotation
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Sitting arm raise
Play video
Hamstrings stretch with rotation
Play video
Hamstrings stretch
Play video
Hip extension with rotation
Play video
Reverse sit up
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Hamstrings stretch on a box
Play video
Overhead shoulder strength
Play video
Shoulder external rotation
Play video
Upwards Y
Leg cross supine
Purpose: To enhance back and hip mobility
Keep both shoulders firmly down
Swing straight leg slowly to opposite hand
Increase challenge by extending your legs
2–3 x 6–8 repetitions
Sidelying rotation
Purpose: To improve spinal flexibility
Lie on your side with the top leg stabilised
Both arms are outstretched
Rotate trunk then stretch out your shoulder and elbow
2–3 x 6–8 repetitions
The elephant
Purpose: To enhance mobility in the hamstrings
Keep your knees straight
Press heels down in final position
Rotate upper body and touch opposite foot
2–3 x 6–8 repetitions
Hip extension with rotation
Purpose: To enhance hip mobility
Place your foot between your hands
Keep your back leg as straight as possible
Lift one arm at a time, rotating your upper body
3 x 6–8 repetitions
Forward lean + rotation
Purpose: To improve hip control
Stand on one leg with your opposite foot resting behind you on a box
Bend forward from your hips and rotate your trunk
Keep your hips facing forward
Keep your knee aligned over your toes
2–3 x 6–8 repetitions
Hamstrings stretch with rotation
Purpose: To improve flexibility of the hamstrings muscles
Keep leg straight
Lean forward with straight upper body
Rotate upper body to each side before lying back
Repeat exercise on both legs
3 x 6–8 repetitions
Hamstrings stretch
Purpose: To improve flexibility of the hamstrings muscles
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
Pelvic control
Purpose: To improve pelvic control
Lie on your back with your knees bent/straight
Roll the pelvis slowly backwards and forwards
3 x 30 seconds
Shoulder external rotation
Purpose: To strengthen the shoulder external rotator muscles
Straighten your back and pull your shoulder blade back and down
Stretch the elastic by rotating your shoulder backwards as far as possible
Your upper arm should not move from it's original position throughout the whole exercise
3 x 8–16 repetitions
Overhead shoulder strength
Purpose: To strengthen the shoulder and upper back
Stretch the elastic diagonally upwards using two straight arms
As you reach the top, rotate your trunk and pull your shoulder blade back
Return slowly using one arm only
3 x 8–16 repetitions
Bow and arrow
Purpose: To strengthen your shoulder and upper back
Pull the shoulder backwards
Rotate upper body to the same side
Keep the other arm straight
3 x 8-16 repetitions
Sleepers stretch
Purpose: To improve shoulder mobility
Sidelying position
Place shoulder in about 90 degrees
Press underarm downwards
3 x 30 seconds
Leg cross supine
Purpose: To enhance back and hip mobility
Keep both shoulders firmly down
Swing straight leg slowly to opposite hand
Increase challenge by extending your legs
2–3 x 6–8 repetitions
Pelvic control
Purpose: To improve pelvic control
Lie on your back with your knees bent/straight
Roll the pelvis slowly backwards and forwards
3 x 30 seconds
Hanging pelvic control
Purpose: To improve low back and pelvis control
Hang on wall bars with straight arms and legs
Roll your pelvis backwards and forwards without moving your mid-back
Progression: Perform with one leg off the wall
Progression: Rotate your trunk
3 x 8–16 repetitions
Hamstrings stretch against wall + rotation
Purpose: To increase hamstring muscle flexibility
Lean against a wall with a broomstick across your shoulders
Straighten one leg in front of you and bend forward from the hips
Rotate your trunk to each side
Maintain a neutral spine throughout the exercise
3 x 6–8 repetitions
Fall-forward hamstrings stretch
Purpose: To increase flexibility of the hamstrings muscles
Stand with straight knees, holding a fixed bar behind your back
Bend forward from your hips, then allow your back to roll forward
Hang in the final position for approx 5 seconds
3 x 6–8 repetitions
Sitting arm raise
Purpose: To strengthen the upper back muscles
Sit with your legs stretched out in front of you
Lift your arms straight out to the side with your palms up
Squeeze your shoulder blades together
3 x 30 seconds
Sitting bow and arrow
Purpose: To improve hip, trunk and shoulder flexibility
Keep both hips facing forward
Fully rotate your trunk and open your chest and shoulders
Maintain a neutral curve in your low back
3 x 30 seconds
Hamstrings stretch on a box
Purpose: To improve flexibility of the hamstrings muscles
Sit on a box or chair with one leg stretched out on front of you
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
3 x 6–8 repetitions
Shoulder external rotation
Purpose: To strengthen the shoulder external rotator muscles
Straighten your back and pull your shoulder blade back and down
Stretch the elastic by rotating your shoulder backwards as far as possible
Your upper arm should not move from it's original position throughout the whole exercise
3 x 8–16 repetitions
Overhead shoulder strength
Purpose: To strengthen the shoulder and upper back
Stretch the elastic diagonally upwards using two straight arms
As you reach the top, rotate your trunk and pull your shoulder blade back
Return slowly using one arm only
3 x 8–16 repetitions
Bow and arrow
Purpose: To strengthen your shoulder and upper back
Pull the shoulder backwards
Rotate upper body to the same side
Keep the other arm straight
3 x 8-16 repetitions
Sleepers stretch
Purpose: To improve shoulder mobility
Sidelying position
Place shoulder in about 90 degrees
Press underarm downwards
3 x 30 seconds
Hamstrings stretch against wall
Purpose: To increase hamstring muscle flexibility
Lean against a wall with a broomstick across your shoulders
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
3 x 6–8 repetitions
Standing hip rotation
Purpose: To strengthen the hip muscles
Stand on one leg with an elastic between one foot and the opposite knee
Lean forward on a bench with your trunk horizontal
Raise and lower the hip on your non-standing side
Keep your spine in a neutral position throughout the movement
3 x 8–16 repetitions
Sitting arm raise
Purpose: To strengthen the upper back muscles
Sit with your legs stretched out in front of you
Lift your arms straight out to the side with your palms up
Squeeze your shoulder blades together
3 x 30 seconds
Hamstrings stretch with rotation
Purpose: To improve flexibility of the hamstrings muscles
Keep leg straight
Lean forward with straight upper body
Rotate upper body to each side before lying back
Repeat exercise on both legs
3 x 6–8 repetitions
Hamstrings stretch
Purpose: To improve flexibility of the hamstrings muscles
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
Hip extension with rotation
Purpose: To enhance hip mobility
Place your foot between your hands
Keep your back leg as straight as possible
Lift one arm at a time, rotating your upper body
3 x 6–8 repetitions
Reverse sit up
Purpose: To strengthen the upper back and shoulders
Sit with your arms outstretched overhead
Hold an elastic in each hand
The elastic should be attached high on the wall
Sit backwards slowly maintaining a neutral spine
3 x 8–16 repetitions
Hamstrings stretch on a box
Purpose: To improve flexibility of the hamstrings muscles
Sit on a box or chair with one leg stretched out on front of you
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
3 x 6–8 repetitions
Overhead shoulder strength
Purpose: To strengthen the shoulder and upper back
Stretch the elastic diagonally upwards using two straight arms
As you reach the top, rotate your trunk and pull your shoulder blade back
Return slowly using one arm only
3 x 8–16 repetitions
Shoulder external rotation
Purpose: To strengthen the shoulder external rotator muscles
Straighten your back and pull your shoulder blade back and down
Stretch the elastic by rotating your shoulder backwards as far as possible
Your upper arm should not move from it's original position throughout the whole exercise
3 x 8–16 repetitions
Upwards Y
Purpose: To strengthen the shoulders and upper back
Elevate your chest, squeeze the shoulder-blades together
Pull the elastic band upwards with both arms, make a y-pattern
3 x 8-16 repetitions
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Play video
Leg cross supine2–3 x 6–8 repetitions
Play video
Sidelying rotation2–3 x 6–8 repetitions
Play video
The elephant2–3 x 6–8 repetitions
Play video
Hip extension with rotation3 x 6–8 repetitions
Play video
Forward lean + rotation2–3 x 6–8 repetitions
Play video
Hamstrings stretch with rotation3 x 6–8 repetitions
Play video
Hamstrings stretch3 x 6–8 repetitions
Play video
Pelvic control3 x 30 seconds
Play video
Shoulder external rotation3 x 8–16 repetitions
Play video
Overhead shoulder strength3 x 8–16 repetitions
Play video
Bow and arrow3 x 8-16 repetitions
Play video
Sleepers stretch3 x 30 seconds
