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6 Stretching Exercises for Effective Rowing Training: how to Achieve more Flexibility on the Rowing Machine

25. October 2024

BY Flavio Holstein

Rowing is one of the best full-body workouts, promoting both strength and endurance. However, to unlock your full potential and get the most out of every rowing session, preparatory stretching exercises are essential. These not only help prevent injuries but also improve flexibility and make your rowing stroke more effective. In this article, you will learn how to optimize your rowing technique with targeted stretching exercises – and how the AUGLETICS Eight Style rowing machine, especially in its elegant black version, further enhances your training.

Why is Stretching Before Rowing Important?

Rowing is a demanding movement that requires high mobility. Without sufficient flexibility, movements can become stiff and imprecise, affecting both training effectiveness and injury risk. Stretching exercises help to increase the Range of Motion and warm up the muscles, ensuring you have a smooth rowing stroke from the very first minute.

A well-stretched body allows you to execute each stroke fully and with maximum control. This keeps the hips, which play a key role in rowing, flexible, while preparing the back, shoulders, and legs for the demands.

The Best Stretching Exercises Before Rowing

In a video, Lars Wichert, a two-time Olympic participant and AUGLETICS coach, demonstrates some of the best stretching and mobilization exercises specifically tailored for rowing. These exercises help you prepare your muscles effectively, allowing you to start immediately with a powerful and fluid rowing stroke.

Neck and Shoulder Mobilization

The movement of the upper body often begins in the shoulders during rowing. Therefore, start with neck and shoulder mobilization. Stand relaxed, feet shoulder-width apart, and slowly move your head from right to left across your chest. Repeat this about ten times.

Shoulder and Chest Stretch

Chest stretch: Hold the sides of your chest, bring your elbows forward. Round your upper back, then bring your elbows together and push your chest out. Ensure your core remains stable, avoiding an excessive arch in your lower back.

Alternative in tabletop position: In a straight tabletop position, press your shoulders down, bring your shoulder blades together, and then spread them apart. Keep your back straight and stabilize your core.

These exercises promote shoulder mobility and stretch the chest muscles.

Hip Mobilization

Since the hips connect the legs and upper body during rowing, their flexibility is crucial for a fluid rowing stroke. First, loosen your hips with simple hip circles. Start with small circles and gradually increase the range of motion. Another exercise for hip mobilization is seated leg rotation. Sit on the floor and bring both knees to one side. This exercise not only improves hip mobility but also stretches the adductors, which are also engaged during rowing.

Pelvic Mobilization

Pelvic mobilization helps ensure a stable and controlled rowing movement. Stand shoulder-width apart, place your hands on your hips, and tilt your pelvis alternately forward and backward. This exercise is particularly important for maintaining core control during rowing and promoting clean technique.

Lunges with Rotation

Another important exercise is the lunge with rotation, which stretches the hip flexors and mobilizes the lower back. Take a large step forward into a lunge and rotate your upper body towards the front leg. This exercise specifically prepares the muscles in the hip area for rowing, as this region is heavily engaged with each stroke.

Deep Squat

The deep squat is an excellent exercise to improve flexibility in the knees, hips, and ankles. Stand slightly wider than shoulder-width apart, lower your body into a deep squat, and gently push your knees outward with your elbows. This position helps you improve mobility in the lower body and release tension in the back – ideal for a powerful start to your rowing workout.

The AUGLETICS Eight Style - Your Perfect Training Partner

In addition to proper preparation through stretching exercises, the right equipment is also crucial for effective rowing training. The AUGLETICS Eight Style rowing machine is specifically designed to take your training to the next level. It offers a combination of innovative technology and a natural rowing feel.

In Lars Wichert’s video, he uses the AUGLETICS Eight Style in the optionally available, elegant black version, which not only impresses aesthetically but also with its compact design and large screen displaying the virtual coach. The device enables intensive yet joint-friendly training and adapts individually to your fitness level. The magnetic resistance ensures you can perform fluid and quiet movements, which is ideal for long training sessions.

Thanks to the integrated technology of the AUGLETICS Eight Style, you can perfectly control your movements, with the device continuously adjusting the resistance. It offers you the opportunity to improve your technique with each rowing stroke while simultaneously building strength and endurance.

Stretching Exercises and Rowing Machine – The Perfect Combination

Stretching exercises combined with a rowing machine like the AUGLETICS Eight Style ensure that you get the most out of your training. By improving your flexibility and mobility, you can optimize your rowing stroke while minimizing the risk of injury. The device supports you with its advanced technology and ensures that you maintain control over your training at all times.

With the right stretching exercises and the AUGLETICS Eight Style, you will quickly feel your body become more agile and powerful. Your rowing stroke will become more efficient, and you can apply more force without neglecting technique.

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Conclusion:

Stretching exercises are an indispensable addition to any rowing workout. They improve flexibility, mobilize muscles, and optimally prepare you for the upcoming movements. In combination with a high-quality rowing machine like the AUGLETICS Eight Style, which impresses with its innovative technology and elegant design, you will quickly achieve progress in your rowing technique and fitness.

Start Lars Wichert’s stretching exercises now and experience how your rowing training with the AUGLETICS Eight Style becomes even more effective and enjoyable – for an all-around successful workout!

About the author

Flavio Holstein

Flavio Holstein ist Gründer und CEO von AUGLETICS, einem Unternehmen, das den Rudersport durch innovative Rudergeräte direkt ins Wohnzimmer bringt. Seit über 20 Jahren ist er begeisterter Ruderer und trainierte zeitweise sogar dreimal täglich, um es in die Nationalmannschaft zu schaffen. Er wurde zweimal deutscher Vizemeister im Vierer und Achter. Mit einem Master in Technischer Informatik bringt Flavio das nötige Hintergrundwissen mit, um modernste Technik und sportliche Effizienz zu vereinen und das Rudern für alle zugänglich zu machen. Seine Vision: Rudern als festen Bestandteil des Alltags zu etablieren und damit das wohl größte Gesundheitsproblem unserer Zeit anzugehen – den Bewegungsmangel. Flavio Holstein is the founder and CEO of AUGLETICS, a company that brings the sport of rowing directly into people’s living rooms through innovative rowing machines. He has been a passionate rower for over 20 years and at times trained up to three times a day in order to qualify for the national team. He became German vice champion twice, competing in both the coxless four and the eight. Holding a master’s degree in technical computer science, Flavio combines cutting-edge technology with athletic efficiency to make rowing accessible to everyone. His vision: to establish rowing as a natural part of everyday life and tackle what is arguably the greatest health issue of our time – lack of physical activity. Flavio Holstein est le fondateur et CEO d’AUGLETICS, une entreprise qui fait entrer le sport de l’aviron directement dans le salon grâce à des rameurs innovants. Passionné d’aviron depuis plus de 20 ans, il s’est parfois entraîné jusqu’à trois fois par jour dans l’objectif d’intégrer l’équipe nationale. Il a été deux fois vice-champion d’Allemagne, en quatre et en huit. Titulaire d’un master en informatique technique, Flavio dispose des connaissances nécessaires pour allier technologies de pointe et efficacité sportive et rendre l’aviron accessible à tous. Sa vision : faire de l’aviron une composante naturelle du quotidien et s’attaquer ainsi à l’un des plus grands problèmes de santé de notre époque – le manque d’activité physique. Flavio Holstein è fondatore e CEO di AUGLETICS, un’azienda che porta lo sport del canottaggio direttamente nelle case grazie a vogatori innovativi. È un appassionato canottiere da oltre 20 anni e in alcuni periodi si è allenato persino tre volte al giorno per riuscire a entrare nella nazionale. È stato due volte vicecampione tedesco nel quattro e nell’otto. Con un master in informatica tecnica, Flavio unisce competenze tecnologiche avanzate ed efficienza sportiva per rendere il canottaggio accessibile a tutti. La sua visione: rendere il canottaggio una parte integrante della vita quotidiana e affrontare quello che è probabilmente il più grande problema di salute del nostro tempo – la mancanza di attività fisica.

Flavio Holstein

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BACK TO OVERVIEW

6 Stretching Exercises for Effective Rowing Training: how to Achieve more Flexibility on the Rowing Machine

Why is Stretching Before Rowing Important?

The Best Stretching Exercises Before Rowing

The AUGLETICS Eight Style - Your Perfect Training Partner

Stretching Exercises and Rowing Machine – The Perfect Combination

Stretching Exercises and Rowing Machine – The Perfect Combination

Get valuable tips directly in your inbox!

Conclusion:

About the author

Flavio Holstein

Flavio Holstein

BACK TO OVERVIEW

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© Augletics GmbH

6 Stretching Exercises for Effective Rowing Training: how to Achieve more Flexibility on the Rowing Machine

Why is Stretching Before Rowing Important?

The Best Stretching Exercises Before Rowing

The AUGLETICS Eight Style - Your Perfect Training Partner

Stretching Exercises and Rowing Machine – The Perfect Combination

Stretching Exercises and Rowing Machine – The Perfect Combination

Get valuable tips directly in your inbox!

Conclusion:

About the author

Flavio Holstein

Flavio Holstein

You might also be interested in

Is AUGLETICS right for me?

Is AUGLETICS right for me?

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