Informed Athletes go faster.

 

Stretching and strengthening the back

 

The technical aspects of protecting the back during the rowing stroke will be dealt with in a later sheet. This sheet is aimed at stretching and strengthening the back on the land

Protecting your back is very important, keeping it in good shape now will protect you from problems later in life.

Back problems are one of the most frequent rowing injuries, the reasons for this are:

 

  • The back is used to open up the body during the rowing stroke and thus has stresses put on it.
  • It can be put under stress by poor technique such as 'taking the catch with the back' or wrenching at the finish.
  • It is hard to warm up the back muscles.
  • The back is rarely stretched, as a result many rowers have significantly inflexible backs.

       To minimise the risk of injury it is important to do the following exercises:

ALWAYS WARM UP

Do a slide drill at medium pressure. Stay at each position (arms only, body lean etc) for at least 30".

You are warmed up when your heart rate is elevated, you are breathing deeply and you are sweating

Hamstring stretch (tight hamstrings=inflexible back)

Lie on your back, raise one leg and grabbing the leg right below the knee, slowly bring it up to your chest. Keeping your other leg straght and your head on the ground, hold this position for a count of 15. Repeat three times with each leg.

Cat/cow stretch:

On your hands and knees, sag your back while lifting up your head.

Alternate with arching your back and keeping your head down.

Lying back stretch:

Lie face up. Draw your feet towards you so that your knees are raised. Press your knees left towards the floor and hold for a count of 15. Repeat towards the right. Ensure both shoulders remain on the floor throughout. Repeat but keep one leg straight so that you are pressing against it and towards the floor. Hold for 15 and repeat with the other leg. Again ensure that your shoulders remain on the floor.

Strengthening the back (see also Core Strength page)

The Dorsal raise:

This is the best and most simple way to strengthen the back. There is a dorsal raise machine in the Fitness suite by the treadmill. Fit yourself in it so that your pelvis is supported by the pad with your feet/legs tucked under the smaller rear pads. Cross your arms in front of you. Lower your upper body towards the ground, pivoting from the hips then raise yourself up again in a steady controlled manner. Do not raise your head and shoulders above the height of your backside. This compresses the discs between the vertebrae and can cause injury. Try and aim for 3 sets of 20 repetitions. Once you can do this hold a weight in your arms whilst doing the exercise.

 

 

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