Stretching and Sculling: A Healthy Prescription to Enhance Performance and Reduce the Risk of Injury
If you devote as little time as 10 minutes to stretching after
you row, the benefits will be immeasurable. Stretching the
specific muscles that you use when you row makes the most sense
and is therefore the best use of your time! Also, stretching just
after you have rowed, when your muscles are warm, is the safest,
easiest and most beneficial time to incorporate a routine.
You can expect to decrease any stiffness, pain or soreness that
you may experience after rowing by stretching your muscles.
Stretching improves circulation to the working muscles, which
helps them to recover more efficiently after exertion. Stretching
on a regular basis will improve your range of motion which will
enhance your experience in your Echo rowing shell. We’ve even come to realize
that you can incorporate several terrific stretches without even
having to get out of your boat!
A couple important details to keep in mind when you stretch:
the same for the other side. Balance is important.
over-stretch you risk injury. When you under-stretch you are
essentially doing nothing, and therefore, not benefiting from the
experience. Stretch to a place of mild tolerable discomfort, this
is known as your “edge”. When you find your edge, hold the
stretch for close to 30 seconds.
injury as the muscle may be pushed beyond its “edge”. All
stretches should be smooth and slow and deliberate.
muscles to relax, to soften and to let go. If you are tight when
you stretch, you are creating unnecessary resistance and
preventing the muscle from relaxing and letting go. To take it
even further, be present with what you are doing and set an
intention in your mind to breathe into the sensation that you are
feeling in your body. This is known as “breathing into your
stretch”. Deep, easy breathing is relaxing, quiets the mind and
is an ideal way to finish your row.
Stretching allows you to take care of your body and finish your
row feeling a greater sense of peace.
© 2006 Nancy Friedman
Nancy is a member of Echo Rowing in the Sales Division. Nancy is a certified Kripalu Yoga instructor, who for ten years, has been teaching Vinyasa (flow) style yoga classes in Southern Maine. She has come to appreciate the similarities of Yoga and Sculling…. both a meditation in motion exemplifying grace, strength, personal empowerment and peace. Look for teaching tips, techniques and stretching exercises at http://www.EchoRowing.com or the Row ECHO blog at http://echorowing.blogspot.com
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