Stretching Routine

[[old] NJhsRower]

i tried searching but i couldnt find what i was looking for<br /><br />so what are the best types of stretches to do before and after crew workouts?<br /><br />and are there any stretches that i should do just to help out my performence... because i hear flexibility helps out a lot in rowing.

[[old] Ray79]

Hello again. I hope you found the link to the Pete plan ok in the last thread.<br />As far as stretching goes, i dont do any before training, but I do warm up. Warm up consisting of gentle rowing on the erg. Or before on the water training I go for a short jog with the rest of the crew. Warm ups are usually about 10 mins in duration, just something to get the blood flowing and te CV system switched on ready for exercise.<br />I have heard of studies that have been done thaat showed that streching before exercise was of little or no use, but stretching after exercise instead can prevent injuries.<br /><br />You are right that flexibility is important in rowing in particular the ankles, back, hamstrings and shoulders. So after training I usually do some stretching of these areas, again for a duration of about 10 minutes. Dont over stretch as this can lead to injuries as well.

[[old] Citroen]

<!--QuoteBegin-Ray79+Dec 7 2005, 11:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Dec 7 2005, 11:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Warm ups are usually about 10 mins in duration<br /> </td></tr></table><br /><br />There's a really good 20min warm-up documented in <a href='http://www.powerbreathe.com/pdf/research-rowing.pdf' target='_blank'>http://www.powerbreathe.com/pdf/researc ... pdf</a><br />

[[old] NJhsRower]

yup that link on my other post as well as this reply were both helpful<br />thanks

[[old] Ray79]

<!--QuoteBegin-Citroen+Dec 7 2005, 07:05 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Dec 7 2005, 07:05 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><!--QuoteBegin-Ray79+Dec 7 2005, 11:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Ray79 @ Dec 7 2005, 11:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--> Warm ups are usually about 10 mins in duration<br /> </td></tr></table><br /><br />There's a really good 20min warm-up documented in <a href='http://www.powerbreathe.com/pdf/research-rowing.pdf' target='_blank'>http://www.powerbreathe.com/pdf/research-rowing.pdf</a> <br /> </td></tr></table><br /><br />Our crew warm up is usually a 10min gental jog, and yea I suppose I should do more, but im a lazy sh1t <br /><br />Looks like a nice article Dougie - must read it in more detail later. Thanks for posting.

[[old] michaelb]

Here are two links to some rowing stretches<br /><br /><a href='http://www.concept2.co.uk/guide/guide.p ... _exercises' target='_blank'>UK rowing guide</a><br /><br />(the UK site may be down right now)<br /><br /><a href='http://www.row2k.com/physio/overvie1.html' target='_blank'>row2k</a>