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Step 1
Do light exercise warm-ups first. Get your blood flowing by shaking your arms and legs. Then make big, over-exaggerated circular motions with your arms and legs.
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Step 2
Stretch your leg muscles. Basic lower leg and hamstring stretches are sufficient to prevent sore leg muscles after canoeing.
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Step 3
Prepare your arms for rowing. You can use a paddle or a broomstick for this exercise. While holding the paddle horizontally with both hands as you would when you are canoeing, start by simulating rowing motions on your left side. Extend your left arm completely, pointing towards the front of the canoe, sweep down and back until you reach the horizontal position at the end of your rowing stroke. Repeat ten to twenty times on each side.
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Step 4
Twist the torso. Sit up straight facing forward and slowly twist your body to the left until your shoulders are parallel with the side of the canoe. Hold that position for a count of ten and repeat on your opposite side. Repeat this exercise a few times.
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Step 5
Perform some abdomen and back stretches. While sitting on the floor with your legs straight out, bend forward as far towards your legs as you can. If your chest doesn’t reach your legs, don’t push it. After holding the forward position for ten counts, lean backwards as far as you can without the use of your hands, hold for ten and then relax.
