The Benefits of Stretching Before and After Rowing

Stretching helps you move more freely and feel looser. It will not stop every cramp or prevent soreness, but it does fit well around rowing, where the legs, hips, back and shoulders all work through a big range. Here is how to use it before and after you row, with a full set of stretches and a routine you can follow.

Before: warm up, don’t just stretch

Before rowing, aim to raise your temperature and prepare the movement. Light rowing and dynamic movements, such as leg swings, lunges and hip circles, work well. Long static holds before hard work are less useful, and they can leave some people feeling less powerful. If you want to include a static stretch before you row, keep it short, around 10 seconds, and follow it with movement. See the ultimate rowing warm-up and dynamic stretching for rowing machine users.

A simple pre-row routine of about 8 minutes:

1. 3 minutes of easy rowing.
2. 10 leg swings on each side.
3. 10 bodyweight squats.
4. 5 lunges on each side.
5. 10 arm circles each way.
6. 10 more easy strokes building to firm pressure.

After: hold stretches longer

After rowing, your muscles are warm, which is a good time to hold stretches for about 20 to 30 seconds each. Do them gently. You should feel tension, not pain. See the importance of static stretching after a workout.

Stretching helps you stay mobile and relaxed. Don’t rely on it to prevent delayed onset muscle soreness. See why do you get DOMS after rowing. Cramps have several causes, including fatigue and hydration, so stretching alone will not guarantee you avoid them.

Stretches for rowers

Focus on the legs, hips, back and shoulders:

1. Downward dog. Lengthens the hamstrings, calves and back.
2. Deep squat hold. Opens the hips and ankles, and stretches the lower back. Hold on to something if needed.
3. Lying hamstring stretch. On your back, hold one knee to your chest and extend the other leg.
4. Standing hamstring stretch. Place a heel on a low step and lean forward from the hips, with a long back.
5. Quadriceps stretch. Stand tall and hold one ankle behind you.
6. Lunge with hip flexor stretch. Step forward and sink the hips, keeping the chest up.
7. Triceps stretch. Reach one hand down your back and gently press the elbow.
8. Child’s pose. Relaxes the back and shoulders.

A 10-minute post-row routine

Stretch	Hold	Sides
Deep squat hold	30 seconds	Both together
Lying hamstring stretch	30 seconds	Each leg
Standing hamstring stretch	30 seconds	Each leg
Quadriceps stretch	30 seconds	Each leg
Lunge with hip flexor stretch	30 seconds	Each side
Triceps stretch	20 seconds	Each arm
Child’s pose	45 seconds

That comes to about 8 to 10 minutes including changes of position.

Tips

• Breathe slowly, and do not bounce.
• Stretch both sides equally.
• Stop if you feel sharp pain.
• If you have an injury or a medical condition, ask a GP or physio which stretches suit you.
• Keep the intensity moderate. A stretch should feel like pulling, not burning.
• Stretch the tightest areas a bit more, but not at the expense of the others.

Common mistakes

• Holding hard stretches before a race piece.
• Bouncing, which can trigger the muscle to tighten.
• Stretching cold, straight after getting up from a desk.
• Skipping the stretches that feel awkward, which are often the ones you need most.

Make it a habit

A short routine of five or ten minutes after rowing is enough. Combine it with a gentle cool-down. See cool-down guide for rowing machine workouts and flexibility for rowers.