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Rowing Performance Enhancers - Hints by Karen Orlando
LYING ON YOUR BACK WITH ONE LEG BENT
Bring your knee over the other leg and push
your knee against the floor with the opposite
hand. Then reach with the other arm to the
opposite side looking in the same direction.
You will feel the stretch in your lower back and
bottom. Hold approximately 30 seconds.
ALTERNATE FOR PECS
Stand sideways against a wall with arm closest to the wall
straight out with palm facing
the wall. Feet should be turned
slightly in the opposite direction.
Arm should start out at about
30º from the floor. Move
the arm up only as tolerated.
Now turn the entire body in
the direction of the feet with
sternum leading so the body is
turning away from the wall.
PIRIFORMIS
Sit with one leg bent towards
your chest and crossed over
the other leg. Pull your bent
knee with your arms towards
your chest. The stretch should
be felt behind the thigh and in
your buttock.
BUTTOCK
On all fours, cross your right leg over your
left. Keep abdominals tight so the pelvis
stays level - don’t twist your spine.
Extend your right leg back and keep
your weight on the left leg. Stretch
should be felt along outer edge of your
right leg. When doing these stretches, the body
position is important. The body will
naturally want to take the path of least
resistance which in most cases will
not be stretching the correct group of
muscles. It will compromise another
body part. Do not try to stretch beyond
the 'pulling feeling’. Hold the position
for at least 30 seconds. Rowers need guidance to ensure the correct body
position is being held.
STAND STRAIGHT WITH FEET APART
Support your back with your hands
while bending your back as far
backwards as possible. Keep your
knees straight during the exercise.
HIP FLEXORS
Get into a half-kneeling position and
tighten your stomach muscles so your
back doesn’t arch. Push your hips forward.
CRAWLING POSITION
Let your arms slide along the floor as far as
possible. Push your bottom back and down
and the chest towards the floor.Breathe out
while doing the exercise. Hold for 30 seconds.
CALF
Stand in a walking position supported with your leg to be
stretched directly behind you with the knee straight and then
repeat with the knee bent. Lean forward until you feel the calf
being stretched.
HAMSTRING 1
Lying on your back, bend one knee into your chest
and wrap a towel around the ball of your foot and try
to straighten your leg.
HAMSTRING 2
Sit on a table with one leg straight in front of you and your other leg on the floor. Bend your body forward keeping your back straight.
Karen Orlando,
BScPT Dip in Sport Physiotherapy,
Physiotherapist for
Canada’s National Rowing Team
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