Rowers need to warm up before getting in their boats or before training. There are many different ways to warm up, but the following examples should help to get the blood flowing and muscles loose. Start with a light jog or run for 5-10 minutes, then do some dynamic and static stretching exercises. Finish with some light rowing or ergometer work. This routine will help prepare your body for the demands of rowing and help prevent injuries.
Why is it so important to warm up before a session?
The main reason why it is important to warm up before rowing is because the sport involves a lot of movement and muscle contraction. Without a proper warm-up, you are at a higher risk of injuring yourself. A good warm-up will help loosen your muscles and get your blood flowing, which will help you to perform at your best.
In addition to preventing injuries, warming up has also been shown to improve athletic performance. Studies have found that athletes who warm-up before exercise have better power output, reaction time, and coordination than those who don’t. So if you want to row your best, make sure to take the time to warm up properly!
What is dynamic stretching and why is it important for rowers?
Dynamic stretching is a type of stretching that involves movement. It is different from static stretching, which is the traditional type of stretching where you hold a position for a period of time. Dynamic stretching is a more active form of stretching that helps to warm up the muscles and prepare them for activity. It is important for rowers because it helps to increase the range of motion and can improve performance.
Dynamic Stretching examples
Ideally you should be looking to do each of these for around 30 seconds each, alternating legs if the stretch requires you to stretch one leg at a time.
– High Knees: Stand tall and bring your knees up towards your chest, driving them with your arms.
– Butt Kicks: Start in a standing position and kick your heels back towards your butt, keeping your legs straight.
– Leg Swings: Hold on to something to support yourself and swing your leg forward and back, keeping your core engaged.
– Walking Lunges: Step forward with one leg and Lunge down, keeping your front knee over your ankle.
– Arm Circles: Start with your arms extended out to the sides and make small circles. Gradually make the circles bigger.
Doing a dynamic warm-up like this will help prepare your body for rowing and help you perform at your best.
What is static stretching and why is it important for rowers?
Static stretching is a type of stretching where you hold a position for a period of time. It is different from dynamic stretching, which is the more active form of stretching that helps to warm up the muscles. Static stretching is a more passive form of stretching that can help to improve flexibility. It is important for rowers because it can help to increase the range of motion and can improve performance.
Static Stretching examples
Ideally you should be looking to hold each of these for around 30 seconds each, alternating legs if the stretch requires you to stretch one leg at a time.
– Hamstring Stretch: Lie on your back and lift one leg up, grabbing onto your hamstring with your hand. Gently pull on your leg until you feel a stretch in the back of your thigh.
– Quad Stretch: Stand up and hold on to something for support. Bend one knee and grab onto your ankle with your hand, gently pulling your leg towards your butt. You should feel a stretch in the front of your thigh.
– Hip Flexor Stretch: Get into a lunge position with your back knee down and your front leg bent at a 90-degree angle.Keeping your core engaged, slowly lean forward until you feel a stretch in the front of your hip.
– Shoulder Stretch: Reach one arm up overhead and grab onto your elbow with your other hand. Gently pull on your elbow until you feel a stretch in your shoulder.
Doing static stretches like this will help improve your flexibility and range of motion, which can help you perform better when rowing.
What are the benefits of both Dynamic and Static Stretching?
There are many benefits to both dynamic and static stretching. Dynamic stretching is a more active form of stretching that helps to warm up the muscles and prepare them for activity. It is important for rowers because it can help to increase the range of motion and can improve performance. Static stretching is a more passive form of stretching that can help to improve flexibility. Both types of stretching are important for rowers in order to help them perform at their best.
How can warming up benefit you during your session?
As mentioned earlier. Warming up before a session is massively important to make sure that your body is ready for the upcoming session that you’re going to be going through. One of the things I always found helpful when I knew that I was going to have to do a hard session was to make sure that I got a good sweat on before I had even started the session. This would ensure that my body was fully ready for anything that came my way in a session.
An overall look at what we’ve discussed
I want to just go over what I’ve mentioned here in the article to make sure that you know exactly what you should be doing when warming up for a session. It’s important to remember that this is a warm-up and not a workout so make sure you’re warming up and not actually training.
First, we start with a light jog or run making sure to at least stretch your legs beforehand. Then we move on to some dynamic and static stretches, this will ensure that your body is stretched and more receptive to a workout. Finally we finish off with some light rowing machine/ergometer work to get your rowing-specific muscles warmed up.
And that’s it. You’ll find it’s mostly stretching, but everything else helps a lot too. Have a great day