Rowing Stretching Routine
To perfectly handle continuous rowing motions, it is crucial for rowers to increase muscle flexibility through a rowing stretching routine.
by Brad Walker | First Published October 14, 2010 | Updated August 31, 2017
Every sport requires specific muscles to be more flexible. This is because during the sport, players need to perform a variety of movements that they do not normally perform in their regular lives. One such sport is rowing, which requires high upper body strength and endurance level. This can be achieved when your rowing training includes a well-structured rowing stretching routine.
Muscles used in Rowing
Rowing places a large emphasis on the core muscles, as well as the muscles of the arms, shoulders and back. These muscles must have strength enough to efficiently and swiftly pull the oars through the water. Muscles should also be conditioned well to be able to handle the continuous rowing motion. The following muscles are strongly at play during rowing:
- In the upper back, the trapezius, rhomboids and latissimus dorsi muscles are used.
- Among the chest and shoulder muscles, the deltoids, rotator cuff muscles and the pectorals are involved.
- The muscles of hand, forearms, wrist and arms (the biceps and triceps) are important.
- The core muscles, such as the rectus abdominus and obliques, and the spinal erectors are involved.
The Benefits of a Rowing Stretching Routine
One of the major benefits of stretching is increased range of motion, whether it is for rowing or any other sport. Apart from improving flexibility, a regular stretching routine also helps reduce the likelihood of muscle injuries that rowers are generally prone to, such as wrist and shoulder tendinitis, knee bursitis, patellar tendinitis and lower back pain.
Also, a regular stretching routine is key to maintaining flexibility, which in turn fosters a good posture and reduces lower back pain and discomfort.
Despite the numerous benefits, it is important to bear in mind that stretching can have detrimental effects when done incorrectly. Improperly done stretches can over time cause permanent damage to ligaments and joint. When performing the stretching routine below, be sure to warm up first and if any of the exercises cause pain or severe discomfort, discontinue immediately. Review my article on the rules for safe stretching for more information.
Watch the Rowing Stretching Routine
Click on the play button below to watch the 10 minute rowing stretching routine video.
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