Flexibility & Recovery

Rowing demands hip mobility (getting compressed at the catch) and hamstring flexibility (the forward lean). Tight muscles = poor technique = injury.

Key Stretches for Rowers

• Hamstring stretch: Sit and reach — do this daily
• Hip flexor lunge: The rowing position compresses the hips. Open them up.
• Calf stretch: Tight calves limit ankle dorsiflexion at the catch
• Thoracic spine rotation: Keeps the upper back mobile for sweep rowing
• Quad stretch: The legs do enormous work and need recovery

Common Rowing Injuries

• Lower back pain — the most common rowing injury. Strengthen core, maintain good posture on the erg.
• Rib stress fractures — from the rotational load in sweep rowing. Build gradually.
• Knee pain — from high-volume squatting motion. Strengthen quads and maintain flexibility.