1. Stretch the Lat Muscles
Rowing uses your back muscles and you should stretch them before and after each rowing session. The Lat Back Stretch, which also loosens your shoulder, can be performed sitting or standing. Interlace your fingers and straighten your arms above your head with your palms toward the ceiling. Gently arch your back slightly (but don't arch if you have back problems). Keep pushing your palms toward the ceiling until you feel a slight stretch in your upper back, shoulders and arms. Don't force anything. Breathe through the stretch and hold for 30 seconds. This stretch is also sometimes called the Tall Stretch.
2. Loosen the Shoulder Joints
The Chest and Shoulder Stretch will relax your pectoral muscles and shoulder joints. Clasp your hands behind your back with the palms facing up. Raise your arms and straighten them while sticking out your chest by lifting it to your chin. Hold the stretch for 20 seconds, release, and repeat 3 times to stretch the front shoulders and chest. To perform a Back and Shoulder Stretch, hold your left wrist behind your back with your right hand. Tilt your head and gently bring your right ear to your right shoulder while your right hand gently pulls your left arm across your back. Breathe through the stretch. Hold for 20 seconds. Repeat for three times before switching to the other side.
3. Don't Forget the Legs
Much of the power in rowing comes from the legs. To stretch the quadriceps, balance or lean against a rail or some other stable object. Hold your left foot with your right hand behind you. Pull the foot gently towards your buttocks while keeping the knee in alignment. Continue pulling until you feel a gentle stretch is your quads. Hold for 20 seconds, relax and repeat 3 times on each leg. Stretch your calf by bending one leg while keeping the other straight. Push the heel of the straight leg towards the floor and lean forward while supporting yourself on the thigh of your bent leg or by leaning against a wall or rail. Hold for 20 seconds, release and repeat 3 times on each leg.
