Dynamic Stretching for Rowing Machine Users

Dynamic stretching suits rowing machine users because it takes your hips, back and shoulders through the ranges the stroke needs, in about 5 minutes. Do it before you sit down, follow it with 5 minutes of easy rowing, and save long stretch holds for after the session.

If you have a joint problem or injury, ask a GP or physio which movements suit you.

Dynamic or static: what the evidence says

In a static stretch you hold a position for 20 to 30 seconds. In a dynamic stretch you keep moving, with leg swings, controlled lunges and arm circles.

A 2016 review by Behm and colleagues compared them when performance was tested straight after stretching:

Type of stretching	Change in performance
Dynamic	+1.3%
Static, under 60 seconds per muscle group	-1.1%
Static, 60 seconds or more per muscle group	-4.6%

These are small changes, and the review found that adding dynamic activity after stretching largely removed the effect. It recommended stretching as part of a warm-up that ends with dynamic activity. For a home rower, that means you don’t need to fear a quick hold, but moving first is the better default. See benefits of stretching before and after rowing for the full picture.

What the stroke asks of you

• At the catch: bent hips, knees and ankles, with shins near vertical and heels free to lift.
• Through the drive: a stable trunk that passes leg power to the handle.
• At the finish: an open hip, a slight lean back and low, relaxed shoulders.

Desk workers often have tight hips and a rounded upper back, so a short routine helps them reach a good catch position without straining. Pay most attention to the catch, where the hips are most closed.

The six movements

Do 8 to 12 slow repetitions of each, building range gradually. Where a move is one-sided, do 8 to 12 per side.

Move	How to do it	Prepares
Leg swings	Hold a wall, swing one leg forward and back, then side to side. Keep the trunk upright	Hips
Bodyweight squats	Sit down between the hips, heels flat, chest up	Catch position
Walking lunges with a twist	Step forward and rotate the upper body over the front leg	Hips and trunk
Cat-cow	On hands and knees, move between arching and rounding the spine	Back
Arm circles	Start small and go larger, forwards then backwards	Shoulders
Hip openers	Lift a knee, rotate it out and step through	Deep catch

If your heels lift in the squat, reduce the depth or place a thin plate under them. Keep the front knee over the middle of the foot in the lunge.

A five-minute routine

Minutes	Do
0 to 1	Arm circles and leg swings
1 to 3	Squats and walking lunges with a twist
3 to 4	Cat-cow and hip openers
4 to 5	Light march or jog on the spot

Then go straight to the rowing machine. Row for 5 minutes at an easy pace at about rate 18 to 20, and add 3 sets of 5 firmer strokes in the last 2 minutes if a hard session follows. Our rowing warm-up builds on this for test days.

Scale it to the session

These timings are a rule of thumb.

Session	Dynamic work	Easy rowing
Easy row, under 30 minutes	2 minutes	First 3 to 5 minutes of the row
Steady row, 30 to 60 minutes	3 to 5 minutes	5 minutes
Intervals	5 minutes	5 to 10 minutes
2k test	5 minutes	10 minutes, with firmer bursts

How to know it’s working

You should reach the catch with shins near vertical and without hunching by about your tenth stroke. If your first 2 minutes still feel stiff, spend longer on the move that targets the stiff area. Add a move for your own tight spots, too: desk workers usually gain most from hip openers and cat-cow. Tight calves that stop your shins reaching vertical? Add 10 slow calf raises and ankle circles before you sit down.

Mistakes to avoid

1. Bouncing or forcing the end of the range. Move smoothly and stay comfortable. Range should grow through the set.
2. Doing too much. This is a warm-up, not a workout. If you’re breathing hard after 5 minutes, cut the reps to 8.
3. Holding your breath. Breathe normally, because holding it tenses the body.
4. Skipping it on short sessions. Keep the 2-minute version, because a routine you skip does nothing.
5. Treating it as a replacement for easy rowing. The two work together.
6. Pushing through sharp pain. Stop, and don’t repeat that move until you know why.

After the session, finish with a cool-down. For longer-term mobility work, read flexibility for rowers, and if you lose position under load, check common rowing technique faults.