5 Simple Stretches for Rowers

Whether you are around the boathouse just doing training, or preparing for a big race, it is always important to stretch. Stretching acts a warm up which is a must before doing exercise to wake up your muscles, get them moving correctly and allow more flexibility to benefit your performance.

Try these stretches before training or racing to prevent injuries and let your body relax:

1. Runners Lunge
How to do it: Start in an upright kneeling position. Step your right foot forward to a lunge. With your left knee down on the floor, gently start to guide the hips back, straightening your right leg. Use your hands to maintain balance. Hold this stretch for 30-45 seconds, then repeat on the left side.
Targets: Hamstrings, calves & glutes

2. Low Squat/ Sumo Squat
How to do it: Start in a standing position. Have your feet shoulder-width apart. Slowly start to bend the knees as you lower yourself down. Place your hands out in front of your legs at first. If your heels can rest on the ground fairly easily you have the option to place the hands at the center of your chest in a prayer position.
Targets: Low back, Glutes and legs

3. Standing Quad Stretch
How to do it: Start in a standing position. Bend your right knee and reach your right hand for you foot. Lightly pull the foot back towards your glute. Hold for about 30 seconds and then change legs.
Targets: Quadriceps

4. Arm Behind the Head Stretch
How to do it: Start in a standing position. Take your right arm straight up above the head. Bend the elbow and reach your right fingertips to the centre of your back. Keeping your right arm where it is, take your left hand and place it on your right elbow and lightly press down. Hold for about 30-45 seconds and then change sides.
Targets: Triceps and shoulders

5. Seated Twist
How to do it: Start by sitting down on the floor with your legs straight out in front of you. Hug your right knee into your chest. Cross your right ankle over your left thigh. Turn your body over to your right side.

Targets: Lower back and glutes



J15- North East,  UK 

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