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Rowing machine for tension relief – finally move pain-free again

29. January 2026

|

BY Lars Wichert

Tension is one of the most common complaints in our modern society. Whether in the office, in the home office, or while traveling, many people complain of a tense neck, pain in the upper back, or a pressing shoulder area. But what exactly is tension, where does it come from, and why is movement such an effective measure to relieve it and prevent it in the long term, and how can a rowing machine help against tension?

What is tension and why does it occur so often?

Tension is caused by sustained muscle contraction that is not resolved by movement. The affected muscles are permanently activated, which restricts blood flow, reduces the supply of oxygen, and can promote small inflammatory processes. The result: pain, restricted movement, and a general feeling of discomfort. The body is in a state of muscular “emergency braking.” Often it accumulates over hours or even days.
The most common causes are as banal as they are everyday: prolonged sitting, an unergonomic posture in front of the screen, too little exercise, and monotonous activities. Stress also plays a central role, both psychologically and physically. Because those who are constantly under tension instinctively shrug their shoulders, clench their teeth, and unconsciously tense the muscles in the neck and shoulder area.
This can be triggered by physical strain, poor posture, or psychological stress.
Typical causes summarized:
  • Incorrect posture (e.g., prolonged sitting at a desk, improper sleeping positions, or incorrect loading)
  • Lack of physical activity
  • Stress and psychological strain
  • Overloading of individual muscle groups due to repetitive or unbalanced strain

Which muscle groups are particularly affected?

Tension is particularly common in the neck, shoulders, and upper back (trapezius, rhomboid). But also the lumbar spine as well as the hip flexors and even the jaw muscles can be affected. This is often related to our posture. The so-called “forward-drawn posture” has become chronic in many people due to desk work.
This posture not only has a negative effect on muscle balance, but also affects breathing patterns, stress processing, and the mobility of the entire spine. A muscular vicious circle begins, which is difficult to break without targeted movement and measures.


Why Rowing Is Particularly Effective Against Muscle Tension

The human body is designed for movement. Only through regular activation of the muscles are blood circulation promoted, the metabolism kept going, and the regeneration of stressed tissue supported. Movement is therefore one of the most effective means against tension, both preventively and therapeutically. Movement is like the oil for an engine, it keeps you going and supple.

Rowing is particularly valuable in this context. It combines several advantages:

  • It is a full-body workout that uses around 85% of the muscles. Among other things, all major muscle groups are activated with a single stroke. These include the muscles in the back, legs, arms, neck, shoulders, and core.
  • It is easy on the joints, as there are no impact loads like when jogging. It is a low-impact sport.
  • It is cyclical and rhythmic, which has a relaxing effect on the vegetative nervous system.
  • It mobilizes and strengthens at the same time – exactly what tense muscles need.
Karl trains on a rowing machine with a view of a lake.
Another decisive advantage: rowing requires an upright posture and a conscious interaction of core and back muscles. This strengthens the holding muscles that are necessary for a healthy posture.

Movement as medicine: What happens physiologically when rowing

During rowing training, the muscles are activated and relaxed in a steady rhythm. The increased blood flow allows more oxygen to reach the tissue and waste products such as lactate can be removed. Muscle tension can normalize. The even movement not only loosens the body, but also has a calming effect on the mental state.
In addition, rowing also specifically activates the deep back muscles, which are often neglected. This is crucial for a stable spine and a resilient muscle corset. An overall strengthening of the back from the large to the small muscles is the basis for pain-free movement in everyday life.

Why Rowing Is Particularly Effective Against Muscle Tension

Rowing is one of the most versatile and effective forms of exercise you can choose if you wish to prevent or alleviate muscle tension. Here are some of the key benefits:

Gentle Movement and Joint Protection

Unlike sports such as jogging, rowing places minimal strain on the joints. There are no impact loads, as the movement is fluid and rhythmic. This makes rowing ideally suited even for individuals with sensitive joints or existing discomfort.

Rowing and Posture

A strong core musculature is key to good posture – and this is precisely where rowing excels. This training specifically strengthens the back and abdominal muscles, which act as a ‘natural belt’ to support and stabilize our spine. With improved posture, the risk of everyday muscle tension significantly decreases.

Rowing machine against tension – prevention through posture and movement

Tension usually does not arise overnight. Therefore, their solution cannot happen in the short term either, it is a long-term process. Rowing can contribute to alleviating existing complaints as well as have a preventive effect. The regularity of the training and a clean technique are crucial.
When rowing, you automatically learn to stabilize your core, relax your shoulders, and work with even force. A good rowing posture strengthens exactly the muscles that are often too weak in everyday life – such as the deep abdominal muscles, the lower back, and the shoulder blade stabilizing muscles. At the same time, overactive muscle parts such as the upper trapezius (often responsible for neck pain) are relieved and learn to relax.
Rowing machine against tension: How rowing can lead to a pain-free body feeling, even into old age.

Prevention of Muscle Tension

Regular rowing not only strengthens the muscles but also enhances flexibility. Particularly in the shoulder and back areas, blood circulation is improved, muscles remain elastic, and poor posture is effectively prevented. Even two to three sessions per week can be sufficient to prevent long-term discomfort.

Alleviation of Existing Muscle Tension

If you are already experiencing muscle tension, gentle rowing can help to release it. The smooth movement mobilizes tense muscles, promotes blood circulation, and can alleviate pain. It is important not to start with excessive intensity, but to approach the training moderately.

Practical Tips:

  • Start with short units (15–20 minutes) and increase slowly.
  • Focus on proper technique – prioritize precision over high intensity.
  • Regularly incorporate stretching exercises for the neck, back, and shoulders into your routine.

Can Rowing Also Help with Chronic Muscle Tension?

Chronic muscle tension often develops from a combination of physical and psychological factors. They are particularly persistent and require a targeted approach. Rowing offers a genuine opportunity here:
  • Muscle Building: Long-term training strengthens the postural muscles.
  • Flexibility: The range of motion improves, and stiff muscles regain flexibility.
  • Stress Reduction: Rowing can help reduce stress hormones and relax the nervous system.

In combination with targeted stretching, relaxation exercises, and, if necessary, physiotherapeutic support, rowing can become a central component in the treatment of chronic muscle tension.

Movement as part of holistic health

Tension is often a symptom of a lifestyle that has become unbalanced. Therefore, it is worth looking beyond training. Combine your rowing training with mindful movement such as yoga or stretching exercises, integrate conscious breathing breaks into your everyday life, and reduce sources of stress.
Fascia rollers, heat treatments, and massages can also help to relieve acute tension. However, it is crucial to tackle the causes at the root, and this is only possible through regular, healthy movement. With a rowing machine like the one from AUGLETICS, you create a place where you not only strengthen your body, but also create a conscious balance. Away from the computer screen, into an even flow of movement that not only relaxes the muscles, but also the mind.
Tension is not fate, it is a reaction of your body to an imbalance. Movement is the key to restoring this balance. Rowing is one of the most effective and holistic methods: you mobilize, strengthen, relax, and promote blood circulation in a single, flowing movement. With a high-quality rowing machine like the AUGLETICS Eight Style, you can perform this training at any time and at your own pace – with the support of a virtual trainer who guides you safely. This way, rowing not only becomes a means against tension, but also an integral part of a healthy, powerful everyday life

More tips for preventing tension

Ergonomics and Proper Posture in Daily Life

  • Correct Sitting: Back upright, shoulders relaxed, feet flat on the floor.
  • Frequent changes in position and short stretching breaks.
  • Set up ergonomic workstations.

Stretching and Flexibility

Stretching exercises for the back, neck, and shoulders help keep muscles elastic. Particularly helpful are:

1. Shoulder Circles
Execution:
  • Stand upright or sit straight on a chair.
  • Let your arms hang loosely by your sides.
  • Slowly circle both shoulders backward simultaneously – as if drawing a large circle with your shoulders.
  • Ensure the movement is fluid and controlled, without shrugging your shoulders or tensing up.

Duration:
  • 10–15 slow circles backward, then 10–15 circles forward.
  • Repeat the entire sequence 2–3 times.

Tip:
Breathe calmly and evenly. You can connect each upward movement of the shoulders with an inhale, and the downward movement with an exhale.

affirmative meditation for energizing muladhara or 2024 10 18 08 26 22 utc
2. Neck Stretch
Execution:
  • Sit or stand upright.
  • Slowly tilt your head to the right side, bringing your right ear closer to your right shoulder (without shrugging the shoulder).
  • Optionally, place your right hand gently on the left side of your head to subtly intensify the stretch.
  • Keep the left shoulder relaxed and gently pull it downwards.

Duration:
  • Hold the stretch for 20–30 seconds on each side.
  • Repeat the exercise 2–3 times per side.

Tip:
Ensure you do not pull or move abruptly – the stretch should be pleasantly noticeable but never painful.

3. Cat-Cow (from Yoga – also known as “Cat-Cow Stretch”)
Execution:
  • Get on all fours (hands under shoulders, knees under hips).
  • Inhale and, as you do, arch your back downwards, slightly lifting your head and tailbone (Cow Pose).
  • As you exhale, draw your navel towards your spine, round your back upwards (Cat Pose), and lower your head towards your chest.

Duration:
  • Perform this sequence of movements slowly and controlled for approximately 1–2 minutes (approx. 10–15 repetitions).

Tip:
Consciously focus on your breathing – it sets the rhythm for the movement: inhale as you arch, exhale as you round.

How the AUGLETICS Eight Style Optimally Supports Rowing for Muscle Tension Relief

With the right rowing machine, your training becomes not only more effective but also safer. This is where the AUGLETICS Eight Style truly shines:

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

Technology and Support

  • The virtual coach provides real-time feedback on your technique – proper execution is crucial to avoid poor posture and, consequently, new muscle tension.
  • On the large 15-inch display, you can monitor your training data and precisely adjust workouts to your fitness level.

Comfort and Efficiency

  • The device is extremely quiet – ideal for relaxed training sessions without disturbing neighbors or housemates.
  • Foldable design saves space and allows for flexible placement.

Interactive Features

  • With the streaming function (e.g., YouTube, Netflix), your training becomes varied and motivating – ideal for staying consistent and adhering to your program long-term.

Thanks to these features, the AUGLETICS Eight Style perfectly supports you in sustainably combating and preventing muscle tension.

Indoor training with maximum effect

Especially in the dark season or for people who are very busy professionally, it is often difficult to implement regular exercise units outdoors. Training on the rowing machine offers an unbeatable advantage here: flexibility and effectiveness in the smallest of spaces.
Unlike many fitness machines that only focus on individual muscle groups, the rowing machine gets your whole body moving. Especially the muscular regions that are neglected in everyday office life are specifically stressed: the upper back, the shoulder girdle, the abdominal muscles, and the deep back extensors.
A regular training of 20–30 minutes, two to three times a week, can already bring noticeable improvements. Not only your posture benefits from this – your energy level also increases, you sleep better, and you feel more vital overall.

Conclusion: Rowing as an Effective Solution for Muscle Tension

Whether for prevention or the alleviation of existing discomfort, rowing is one of the best methods to actively address muscle tension. The smooth, joint-friendly movement strengthens your entire body, improves posture, and helps reduce stress.
With a high-quality device like the AUGLETICS Eight Style, you can optimally manage your training while benefiting from technique feedback, personalized programs, and maximum comfort.
Start your rowing training now and free yourself from muscle tension long-term – your back will thank you!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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