When you are rowing, the more flexibility you have, the greater your power and speed will be. That is because a lack of flexibility can cause your muscles to work harder than they need to, leading to reduced performance. In this article, we will discuss the different types of stretches that can help improve your flexibility and how often you should do them. We will also look at some specific stretches that are beneficial for rowers. So if you want to achieve those elusive faster times, start by improving your flexibility!
Flexibility
So what is happening in the muscle fibres when we feel stiff and what are the different aspects of flexibility?
There are a few different things that can cause our muscles to feel stiff and our bodies to be less flexible than usual. One reason might be that we haven’t stretched in a while and our muscles have become shortened. Another reason might be that we’ve been doing a lot of repetitive motions, which can cause the fibres in our muscles to become tighter. Age can also play a role in how flexible, as our joints and muscles tend to becomes less elastic as we get older.
There are a few different levels to how flexible you are, including passive flexibility, which is when you use an external force (like your own body weight or a partner) to stretch your muscles; active flexibility, which is when you use your own muscles to generate movement; and dynamic flexibility, which is a combination of both passive and active. Improving how flexible you are requires patience and consistent practice, but the rewards are definitely worth it – not only will you feel better physically, but you’ll also reduce your risk of injury.
Flexibility and rowing
Flexibility is important for rowers because of the position they need to get into in their boats. Rowers who are not flexible will spend a lot more energy than rowers who are flexible. Flexibility allows rowers to use their muscles more efficiently and prevents injury. flexibility also allows rowers to Row with Better technique. When rowing with good technique, less energy is expended and therefore the rower can go faster with the same level of effort. Being flexible also makes it easier to breathe while rowing because the lungs have more room to expand. For all these reasons, flexibility is an important quality for rowers.
As any rower knows, flexibility is key to a successful stroke. During the recovery phase, it is very important to have the handle come back over our knees before we start pushing away. When we lack the hamstring flexibility, it can be really uncomfortable and nearly impossible for some people to achieve. So if we are struggling to get into this position, what happens? We do not do it. Now we miss out on the correct posture and positioning to recover possible. Flexibility not only allows us to move through the proper positions of the stroke, but it also makes us more powerful. A flexible body is a strong body, and a strong body is a fast body.
Static Stretching
When it comes to flexibility, there are two main types of stretching: dynamic and static. Dynamic stretches involve moving your body through a range of motion, and are often used as a warm-up before physical activity. Static stretches, on the other hand, are performed by holding a position for an extended period of time. While dynamic stretching is generally considered more effective for improving flexibility, static stretching can still be beneficial if done correctly.
One of the main reasons why static stretching is beneficial is that it helps to lengthen the muscles. This is especially helpful if you’re someone who sits for long periods of time throughout the day, as tight muscles can lead to pain and stiffness. Additionally, static stretches improve blood circulation and help to reduce stress. However, it’s important to not overdo it with static stretches, as too much can actually lead to decreased flexibility. When stretching, be sure to listen to your body and only do what feels comfortable. With a little patience and practice, you’ll be feeling more flexible in no time!
Dynamic Stretching
For the longest time, the go-to method for stretching was static stretching. This is when you stretch a muscle and hold it in that position for 20-30 seconds. The thinking behind this was that it would lengthen the muscle and help increase flexibility. And while static stretches can indeed help with flexibility, there are some downsides to them. For one, they can actually decrease your power and explosiveness because they ‘turn off’ the muscle for a short period of time. Additionally, static stretches are best done after a workout, when your muscles are already warm.
If you do them before a workout, you could actually be more susceptible to injury. That’s why dynamic stretching is now preferred by many experts. Dynamic stretching is basically the opposite of static stretching – instead of holding a position, you move through a range of motion. This has been shown to better prepare your body for physical activity and can even help improve your performance. So if you’re looking to increase your flexibility, ditch the static stretches and give dynamic stretching a try.
Warming up with stretches
Stretching is an important part of any warm-up routine. By loosening the muscles and joints, stretches help to prepare the body for physical activity. In addition, stretching can also increase flexibility. When done regularly, stretching can lead to greater range of motion in the joints, helping you to move more freely and reducing your risk of injury.
Although it may seem like a simple task, taking the time to stretch before a workout can make a big difference in your level of comfort and performance. So next time you’re getting ready to exercise, be sure to add some stretches to your warm-up routine. Your body will thank you for it!