{"id":23358,"date":"2020-07-26T01:00:23","date_gmt":"2020-07-26T08:00:23","guid":{"rendered":"http:\/\/community.nrs.com\/?p=23358"},"modified":"2022-01-06T09:32:28","modified_gmt":"2022-01-06T17:32:28","slug":"basic-workouts-for-the-river-gym","status":"publish","type":"post","link":"https:\/\/community.nrs.com\/duct-tape\/2020\/07\/26\/basic-workouts-for-the-river-gym\/","title":{"rendered":"Basic Workouts for the River Gym"},"content":{"rendered":"

Let\u2019s not kid ourselves. Most river trips do not inspire physical activity or healthy diet choices. Sure, there\u2019s the all-day rowing for some of you and the occasional side hike, but really you spend your days sitting on a boat drinking a beer or sitting in your camp chair…drinking a beer. You might get up to play a game of bocce, but, you might not. You will, however, have seconds of the Dutch oven peach cobbler.<\/p>\n

While there\u2019s nothing wrong with playing the role of a drunken sloth for a few days, multiple multi-day river trips can make you actually<\/em> want to move your body.<\/p>\n

No, you don\u2019t have access to a traditional gym. But that\u2019s not really an excuse. With a little creativity and some gear, you can build a kick-ass river \u2018gym.\u2019<\/p>\n

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Flexibility Moves<\/strong><\/p>\n

Lat Strap Stretch<\/em> | <\/strong>The Lats, or latissimus dorsi<\/em>, are some of the largest muscles in your upper body. These muscles provide power for rowing and paddling, and they are easy to stretch with some basic river gear. To do so, run an NRS strap<\/a> around a tree or rock. Grab the strap with one hand and plant your feet. Then bend your knees and lower your hips until the strap, your arm and your back form a straight line. Breathe deeply and lean back to deepen the stretch.<\/p>\n

Variation: <\/strong>A bungee strap can work as an exercise band to more gently stretch your muscles. And you can move the strap higher or lower for comfort.<\/p>\n

Dirtbag Variation: <\/strong>Rig your boat.<\/p>\n

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Oblique Strap Stretch\u00a0<\/strong><\/em>| <\/strong>Your oblique muscles work to twist your torso and protect your spine. Keeping them flexible and strong allows you to twist and turn as you rig your boat and, more importantly, they allow you to reach for the toilet paper when you\u2019re sitting on the groover without tweaking your back.<\/p>\n

For this move, take hold of a strap with both hands. Your hands should be almost double shoulder-width apart. Lift the strap above your head, keeping the strap in-line with your shoulders. Bend to the left with the strap and then to the right.<\/p>\n