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#1
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A recent topic discussed the injury prone high brace. I recently
learned to roll doing the Pawlata or extended sweep roll. After practice sessions involving up to a dozen rolls my right shoulder really hurts. The set up under water is exactly the position everyone warns against in the high brace: arms extended over the head elbows above shoulder etc. So what gives- how do you protect your shoulder during the roll? And no I don't think I can learn a hand roll anytime soon! Any advise is appreciated. Gene Cosloy |
#2
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Gene Cosloy wrote:
A recent topic discussed the injury prone high brace. I recently learned to roll doing the Pawlata or extended sweep roll. After practice sessions involving up to a dozen rolls my right shoulder really hurts. The set up under water is exactly the position everyone warns against in the high brace: arms extended over the head elbows above shoulder etc. So what gives- how do you protect your shoulder during the roll? And no I don't think I can learn a hand roll anytime soon! Any advise is appreciated. Gene Cosloy From what I have heard there are so many different rolls you simply find one that doesn't hurt and avoid the ones that do. |
#3
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Gene Cosloy wrote:
A recent topic discussed the injury prone high brace. I recently learned to roll doing the Pawlata or extended sweep roll. After practice sessions involving up to a dozen rolls my right shoulder really hurts. The set up under water is exactly the position everyone warns against in the high brace: arms extended over the head elbows above shoulder etc. So what gives- how do you protect your shoulder during the roll? And no I don't think I can learn a hand roll anytime soon! Any advise is appreciated. Gene Cosloy If your shoulder is getting sore, it's an indication that you're doing something wrong. My guess would be that you're probably rushing the roll and/or coming up head first. The stress on your shoulder comes from pulling the paddle across the water too fast and pulling downward too hard. A properly executed extended paddle roll requires very little effort. Especially with a good layback, you should roll up almost effortlessly. One downside of extended paddle rolls is that they give you enough leverage to roll even with poor technique. I suggest the following: 1- Slow down. Try rolling as slowly as you can, concentrating on good form and laying back as much as possible. The paddle should glide smoothly along the surface (or just beneath it) and you should end up lying on the aft deck facing the sky. 2- Have someone watch you to make sure that you're not rushing, coming up head first or sitting up too quickly. |
#4
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![]() Brian Nystrom wrote: If your shoulder is getting sore, it's an indication that you're doing something wrong. My guess would be that you're probably rushing the roll and/or coming up head first. The stress on your shoulder comes from pulling the paddle across the water too fast and pulling downward too hard. One downside of extended paddle rolls is that they give you enough leverage to roll even with poor technique. Brian I think you're right. One thing I noticed about this roll is that unlike other rolls failure doesn't require a swim, just a sore shoulder! Gene |
#5
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You do have to extend your arms to roll, but as Brian said, there should
not be much force on them. I'd add to his suggestions concentrating on your hips. A roll should be mostly a hip snap. The sweep just gives you a little purchase on the water to allow you to pull your hips underneath you. If you are trying to pull yourself up with your arms, you are putting too much force on them. And it does not work well anyway. Another thing you might try is stretching before you paddle, if you don't already. I used to get some pain rolling after I had shoulder surgery, and I was able to get rid of most of it with one set of stretches before starting. Lie flat on your back, with a short stick (or your paddle, if you have room) between your hands. SLOWLY pull your hands back over your head toward the ground, and hold them when you get as far as you can comfortably. Repeat it a few times, and you will find your arms comfortably extending further each time. If you have already inflamed the joint, you will have to let it calm down. Gene Cosloy wrote the following on 9/3/2006 11:53 AM: A recent topic discussed the injury prone high brace. I recently learned to roll doing the Pawlata or extended sweep roll. After practice sessions involving up to a dozen rolls my right shoulder really hurts. The set up under water is exactly the position everyone warns against in the high brace: arms extended over the head elbows above shoulder etc. So what gives- how do you protect your shoulder during the roll? And no I don't think I can learn a hand roll anytime soon! Any advise is appreciated. Gene Cosloy |
#6
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Dan Koretz wrote:
Another thing you might try is stretching before you paddle, if you don't already. I used to get some pain rolling after I had shoulder surgery, and I was able to get rid of most of it with one set of stretches before starting. Lie flat on your back, with a short stick (or your paddle, if you have room) between your hands. SLOWLY pull your hands back over your head toward the ground, and hold them when you get as far as you can comfortably. Repeat it a few times, and you will find your arms comfortably extending further each time. If you have already inflamed the joint, you will have to let it calm down. Thanks for the advise Dan. I've already started exercises for rotator cuff discomfort and after several weeks feel a lot better. Of course I have also quit practicing my stressful roll as well. When I go back I will definitely try to slow down and eschew any pulling or pressure on the paddle. My hip snap and layback is fine and can be practiced independently with an inflated paddle float in my hands which simulates the paddle movement, provides boyancy, but doesn't stress the arms. Gene |
#7
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When you're hip snapping up on a roll from your arm being extended out, try
to bring your elbow in like you're going to squeeze something in your arm pit keeping the elbow low as close to the side of your body as best you can. That will help from the paddle getting too far extended out which puts alot of the weight on your shoulder. Courtney "Gene Cosloy" wrote in message oups.com... A recent topic discussed the injury prone high brace. I recently learned to roll doing the Pawlata or extended sweep roll. After practice sessions involving up to a dozen rolls my right shoulder really hurts. The set up under water is exactly the position everyone warns against in the high brace: arms extended over the head elbows above shoulder etc. So what gives- how do you protect your shoulder during the roll? And no I don't think I can learn a hand roll anytime soon! Any advise is appreciated. Gene Cosloy |
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