1. Row Your Boat
While rowing either on the water in a boat, or in the gym on a rowing machine, you mainly work your upper body. Unless you use a machine that has leg pushes built into it, you will feel the most strain on your arms and through your pectoral muscles in the chest. The back also receives a tremendous amount of stress from rowing. Maintaining proper form while rowing is the best way to prevent injury.
2. Prepare Before and During Your Workout
You won't need as long to cool down after rowing if you have taken precautions to warm up properly and incorporate good posture and even stroking while rowing. Stretching before rowing will help to prepare the muscles for all the pulling they'll endure. Get a good aerobic workout such a quick jog or some time on the treadmill to warm up your muscles for the stress. Refrain from sudden pulling motions to avoid back strain and muscle pulls. Stay even with your pulls and use your abs more than your back. Keep your muscles hydrated by carrying water with you and drinking it while you are rowing.
3. Get Fit to Row
Rowing can be a strenuous activity, especially if you take on a long river ride. You should be sure that you are in good enough shape to handle the strain and pull on your muscles, especially your lower back, before attempting a long row. In addition to a warm up, carry layers of clothing so that you don't get overheated or chilled. The cool down will be much easier if your body is not in shock from the weather in addition to all the muscles strain.
4. Stretch It Out Afterwards
Stretching after a strenuous activity is more important than stretching before exercise. After rowing, lie on a flat surface and pretend that you are on a stretching rack. Put your arms above your head and reach as hard as you can. Push down on your legs at the same time. Stand up and put your hands on your waist and turn your torso in every direction. Bend to one side and hold for 20 seconds, then rise slowly and repeat on the other side. Bend both backwards and forward and hold the stretch. Do not bounce at this time.
5. Slow Rowing to Cool Down
Just like a short slow jog cools off runners after a race, light, slow rowing can be beneficial as a cool down after a rigorous rowing session. Ease the oars forward and backwards and feel where the kinks are forming. Slow movements in opposite directions can help to ease any tightness. Apply some range of motion movements to your cool down and swing your arms in the direction opposite of your rowing posture.
Member Comments