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

Video stretching routine for rowingRowing 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.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and become loose, limber and pain free, grab a copy of the Ultimate Guide to Stretching & Flexibility. In no time you'll...

  • Improve your freedom of movement and full-body mobility;
  • Get rid of those annoying aches, pains and injuries; and
  • Take your flexibility (and ease of movement) to the next level.

If you’d like to be able to bend, reach and turn without restriction or discomfort, all the stretches you need are right here.

You'll get 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. The DVD includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. While the Handbook will show you, step-by-step, how to perform each stretch correctly and safely.

Get back to the activities you love. Whether it’s enjoying your favorite sport, or walking the dog, or playing with the grand kids. Imagine getting out of bed in the morning with a spring in your step. Or being able to work in the garden without “paying-for-it” the next day.

A whole new level of comfort and freedom is waiting for you. Click here to discover how to improve your flexibility and fitness, and become loose, limber and pain free!


Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.