Stretching before and afterwards

[GrantMatt]

Hi all

I was wondering if anyone has suggestions for stretches before and after erging. I am familiar with the Concept 2 recommended ones (link below for those who are not) but wondering if anyone have any routines they swear by and would like to share. I imagine there will be some light rowing thrown into your before/after routine as well, but I'm unsure how much it will differ depending on the type of workout you are doing (e.g., fast intervals or a long row).

thanks


https://www.concept2.com/indoor-rowers/ ... stretching

[hjs]

For rowing its not direct needed. But to compensate for rowing a few bodypart needs attention.

First hip flexors, those really can get short. Simple standing pull feet up agains the glutes, push hips forward. Will help a lot.
Second, chest area. Upperback tends to get rounded, the pulling motion does lenghten the backside. Do stretch the shoulders, make a Cross with the arms, push your chest up. You should feel it in the shoulder chest zone.
Third, Hamstrings/lowerback zone. Sit on the ground, one leg straight, other one bend, with feet against the knee. Bend forward.

Few other pointers. Make sure you are warmed up. Stretching works best when a muscle is warm and even a bit tired. No need to overdo it. When you are really stiff, you could do a 6 weeks stint to improve things. After that go in maintance mode.
2/3 times a week, hold every position 20 seconds orso. Do 3 sets per position.

[Dangerscouse]

I swear by the stretch that is sometimes referred to as the 'World's Greatest Stretch'. It will stretch almost all of your problem areas from rowing. I do this a few times a day.

I also like to stand in a doorway and press my hands against the frame and lean into it to counteract some of the pulling motion of rowing and stretch my chest.

I don't do any specific stretches before or after but sometimes I'll foam roll my inner mid back muscles as these get knotted and tight over a period of time

[Tim huges]

I walk to and from the gym, 30min each way. So by the time i arrive im pretty warmed up. I always spend 10/15min stretching. I stretch my lower body and then row for a few km and then stretch upper body while sat on the erg. Forgetting all the physical benefits, its a great way to mentally prepare for whatever you are going to do, likewise its a neat way to wind down and relax post workout. Rather than name every stretch and muscle, it is literally neck to ankle...fairly easy to find a routine and cherry pick the ones you prefer. 15 seconds per muscle, repeated twice. Exactly the same post workout, although i sometimes increase to 2x30sec per muscle if im feeling tight. I find most tension from rowing is stored in the upper back and lower back so i play closer attention to those areas. Also working on my achilles flexibilty has improved my position at the catch and im able to keep my heels on the footplate.

Doesnt really change if im doing longer or speed pieces, and i dont bother stretching between intervals. Try to find stretches that incorporate multiple muscles if time is a factor. Personally i like to stretch religously and it doesnt bother me spending 15min either side of a workout...im perhaps OCD with it and it isnt absolutely neccessary for everyone.

As stu says, foam roller is a fantastic alternative. Or a tennis/cricket/baseball for very tight and sore muscles. I often use a ball to relax upper back muscles...painfull but works a treat.

[Quatroux]

I have a few thoughts that may be of value to you.

What is the goal of stretching? I propose that static stretching before you row only has one goal: to get you into the proper position for rowing. If you can achieve the ideal rowing positions without static stretching, then static stretching is unneeded. To help quantify this, I think static stretching is unnecessary for the vast majority of people. Exceptions are almost always people suffering from the lingering effects of previous injuries.

Dynamic stretching is always necessary for all of us. We used to just call this a warm up, but I’m cool with whatever you want to call it. The best dynamic stretch is the activity you are stretching for. In other words, rowing is the best dynamic stretch for rowing. Start slowly and increase intensity as you warm up. Leg swings and other things that are not rowing are fine, but less efficient. Just get on the erg/boat and paddle.

Stretching after your workout is a form of self-massage and nothing more. It does not prevent injury or speed recovery. Do a warm down after your workout and leave the gym/water. If you add any kind of stretching after your workout, please do so with the understanding that it is because it feels good and not because it is necessary or even beneficial.

Finally, any kind of stretching beyond what is necessary to achieve ideal body positions for rowing may actually be linked to a greater occurrence of injury.