Everyone knows the importance of stretching, you’ll likely have seen athletes, footballers and basketball players warming up before training and performing a range of stretches. For some reason, however, there are some sports such as kayaking and canoeing where stretching is something of an afterthought, in some cases ignored completely. There are no videos, posters or health and fitness books specifically for stretching for kayakers/canoeists, but pulling, straining and damaging arm, back and even abdominal and chest muscles is just as likely to happen in kayaking as in any other sport, so stretching is essential; especially for those undertaking long distance or strenuous bouts of rowing. You should make time for stretching (at least ten minutes) both before and after kayaking/canoeing.Stretching can improve performance by warming the muscles and decreasing muscle stiffness, it also helps prevent injury through pulling/straining muscles. In addition to this stretching promotes circulation (increasing blood supply to the muscles and joints) and prepares the body body wrap for the stress/impact of exercise. For some people stretching gives them the time to mentally prepare for the sport/exercise, especially before tournaments/competitions etc.  Key muscles used in kayaking include:-          Muscles of the forearm and lower arm, including: brachioradialis, supinator, extensor pollicis brevis, extensor pollicis longus, extensor carpi ulnaris and extensor digitorum.-          Abdominal muscles, including: external obliques, rectus abdominis, transersus abdominis, quadratus lumborum, internal obliques, external obliques, and psoas major and minor.-          Chest muscles, including: pectoralis major and minor-          Back muscles, including: semispinalis cervicis, longissimus thoracis, iliocostalis lumborum, spinalis thoracis and iliocostalis thoracisThree key stretches to help loosen these muscles before kayaking:Back/chest stretchThis stretch is good for both the obliques (abdominal muscles) and muscles of the back.Kneel on the floor and raise one arm in the air, slowly rotate your shoulders and back, and look outwards/slightly up.