Stretching routines for rowing

[Cazneau]

Can anyone point me towards a resource for a good stretching routine for pre/post rowing?

[igoeja]

Although I'm posting recommendations, you should be aware that stretching is of dubious and mixed value.

From Princeton University Athletic Medicine:

Static Flexibility -

http://www.princeton.edu/uhs/pdfs/Stati ... bility.pdf

Dynamic Flexibility -

http://www.princeton.edu/uhs/pdfs/Dynam ... bility.pdf

[Cazneau]

And yes, it seems like the line on stretching and its value changes every year--pre, post, or not at all, static, dynamic, etc. My challenge is that I have always had an extremely stiff and inflexible body. Even at my ideal weight, I could not touch my toes. Now, after a few years of injuries, inconsistent exercise routine, and bad eating, I'm carrying an extra 20 pounds. Running has been my main exercise, but I'm trying to mix it up with biking, swimming, and rowing to achieve a more balanced program, lose some weight, and avoid injury.

What is your opinion on stretching? Worth my time, or is a diverse exercise regimen likely to do much the same thing for me?

[igoeja]

Although stretching has always been recommended, studies looking at endurance athletes find correlations between stretching and injury, aware that correlation is not causation. Some studies show decreases in injuries (quadriceps in military recruits) while others show increases (ankles, back, general), and reviews of published studies often conclude that there isn't enough to recommend or proscribe stretching. For the back, studies point to abdominal work to stabilize the midsection, rather than stretching and strengthening the lower back itself.

My own take, after 20 years of fitness workouts, is that stretching is of limited value. I avoid it. I almost never stretch, except when starting running, since I have high arches and rigid feet, so I will stretch my Achilles to prevent tightening in my plantars, for the first few sessions.

The mix of exercises can benefit more than general fitness, in that it might stave off mental decline. It will likely avoid overuse that leads to injury. I tend to follow a singular fitness focus for long periods, switching after burnout/boredom.

As to the extra 20, if it is in your midsection it can lead to back problems, so abdominal work to stabilize your midsection and offset tightening of your lower back is called for.

[RogerR]

I always felt the need for having some balance in my workouts. Since (indoor) rowing is my main activity I like to complement with Strength training and stretching. I use elastic bands for strength training since bands are portable, give a great range of motion and activate your core by their very nature. I addition i use the stretching routine described in the C2 Training Manual that can be downloaded from the C2 UK site ca. 3 times a week. Certain stretches for hamstrings and hip flexors are very important for keeping these muscles supple. After workout stretching is also a great way to cool down and relax a bit before jumping into the day.

[Ducatista]

Plenty of sports and activities don't require, or even benefit from, stretching. Then again, if you increase your flexibility, you become... more flexible!

I find inherent value in greater flexibility. It allows you to move more freely, and lie/sit/stand more comfortably in more positions. It gives your body greater utility. Inflexibility limits movement, and that's an unqualified negative, IMO.

That said, I hate stretching, especially if I've let it slide for a while.

[Mike_AU]

Here's the one I use, from row2k:

http://www.row2k.com/physio/overview.html

Mike

[RogerR]

This is a very effective stretching routine that can be done in ca. 20'. It works well for me.

http://www.concept2.co.uk/guide/guide.p ... _exercises

[diannagail]

I agree with Roger, the site he suggested is an excellent one. I don't know if they mention it, but your body stretches better if you are warmed up. If you are working out first thing in the morning, you need to put in about 5 minutes of very easy rowing or some other form of erg or getting the heart rate up before stretching. This warms the muscles up so they are more flexible.

It really isn't that effective to stretch a cold body. Also the blood is pooled more in the torso than in the limbs and it needs to get distributed throughout the body. If you work out later in the day after you have been moving around, your muscles are pretty much warmed up.

I personally don't do any stretching prior to a workout unless I am going to go hard or am racing. It is really more efficient to stretch after the workout. It helps move the lactic acid through the body to clean out the toxins and when I'm reveling in the endomorphens it just feels good and relaxing. Toward the end of my stretching I just about fall asleep. Some of my friends in the gym come over to ask if I've died, because I quit moving

[igoeja]

from the NY Times:


By ANAHAD O’CONNOR

THE FACTS

Stretching — long promoted as a way to prevent injury, to reduce soreness and to speed post-exercise recovery — may not fulfill its promise. Over the years, scientists have found that stretching before or after a workout has little effect on either risk of injury or what is commonly known as delayed onset of muscle soreness, the discomfort that comes a day or more after challenging physical activity.

Numerous studies have reached this conclusion. One of the most recent and extensive reports was published in October in The Cochrane Database of Systematic Reviews. The report reviewed 10 randomized studies, which over all looked at the impact of stretching before and after exercise, in repeated sessions and in intervals ranging from 40 seconds to 10 minutes. The authors concluded that stretching had little or no effect on post-exercise soreness.

Another systematic review, by the Centers for Disease Control and Prevention, was published in the journal Medicine and Science in Sports and Exercise in 2004. It looked at multiple studies and found that stretching “was not significantly associated with a reduction in total injuries,” but also concluded that more research was needed.

For now, many experts say that what may work is a quick warm-up, like low-impact aerobics or walking. It also helps to ease into an activity by starting off slow and then increasing speed, intensity or weight (for lifting).

THE BOTTOM LINE

Research suggests that stretching does not affect soreness or risk of injury during exercise.

scitimes@nytimes.com

[tdekoekkoek]

There is also anecdotal evidence that stretching may actually decrease your performance during a race. I'll have to dig up my sources. That being said, I do believe that being flexible can enhance performance in the long run, so stretching as a part of your routine may benefit you later, but not particularly for the exercise you are about to perform. I always do my stretching after my workouts along with my crunches and other ab work.