STRETCHES ON or WITH ROWER
| Stretching How to Row Muscles Used Rowing Regularly Getting Started |
After reaching a good stretch position hold
it for 10-15 seconds. This can gradually be
increased to 45-60 seconds over a period of
weeks. After each stretch release the body slowly from the position. The muscle
being stretched should be relaxed as possible.
Stretch both sides of the body equally. Stretching
exercises are not meant to be competitive.
Do not compare progress with others as over
stretching can lead to injury. |
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Trunk
Stretch: and over to the left. |
Triceps: Place the right hand behind your neck. Use the left hand to apply stretch through the right elbow by gently pulling the elbow behind the head. |
Neck
extensors : Flex the chin to the chest. |
Neck
flexors : Tip the head back |
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| Triceps
(back view) Upper Trapezius : Turn the head to the left.Note: if any of the abovecause dizzyness stop and consult a doctor. |
Scalenes: Side bend the head to the left, taking care not to rotate to the side. |
Gastrocnemius
(back leg), Soleus (front leg): Stand astride, lunge forward over the front leg, keeping the knee over the foot. Keep the back knee straight, keep both heels in contact with the floor. |
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Hamstings: floor. Keep your back straight the torso towards the right thigh.
Reach towards the foot |
Biceps/Pectorals: you, keep the elbows straight and the thumbs pointing upwards. |
Wrist
extensors: the left hand to apply the stretch by pulling the palm away from the floor, keeping the fingers straight. |
Rhomboids: Feet on floor, knees at right angles, keep the back flat, bend at the waist, lightly holding on to the monitor, slide backwards on the seat until you feel a stretch between your shoulder blades. |
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