14 Stretches for Rowing Masters
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In this video, Kellie, Ken and Annabel discuss and demonstrate stretching for rowing masters. First, Kellie discusses the theory, then Ken and Annabel show 14 key stretches for all masters rowers.
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Video Transcript
What i'd like to demonstrate here probably poorly is flexibility exercises suitable for masters you know when else in everyday life do you bring your knee right up to your chest just don't do it they haven't done it for 20 years you know and when else in everyday life do you go into that range of motion with your hamstring you just you just don't do it and there's a bit of a misnomer that i mean you do get less flexible as your age because essentially your ligaments and your tendons dry out a little bit but your muscle doesn't okay and the flexibility changes come from your muscle basically you get a little bit of fascial change so your change might be a little bit slower with masters but within a three week period you know you basically just see the same sort of thing and the tricky thing is with a master's athlete has just started uh rowing is you know when else in everyday life do you bring your knee right up to your chest just don't do it they haven't done it for 20 years you know and when else in everyday life do you go into that range of motion with your hamstring you just you just don't do it and so if you haven't done it for a long period of time you've not used that flexibility so unless you've gone to yoga if you or you've had young kids been on the floor a lot you just lose it at the moment if not realistically those masters should do these exercises it's two
The take home message fro that is is this different across the ages of school club juniors senior masters no to rowing the boat with a technically good stroke it's the same for everyone i'm not very flexible not like the athletes that you've seen on on the video you'll see in the future so what i'd like to do is demonstrate flexibility exercises here with assistance so the masters can copy these exercises before they get into the boat and try and get themself flexible before they start to row so here we go uh hamstring so i'm going to keep the leg stretching straight straight with your heel on the ground and bend this leg as far as you can feel the stretch and then push down and you should feel a stretch through there yeah that's good and then swap sides
so hold for 20 to 30 seconds on each side and then we'll go on to the glute stretch so you sit up again
one leg straight yep and then put this one over and then sit up straight and pull this one towards you
yep that's right so you go to the other side
um you can see ken's leg isn't very far up so the further towards that one he gets it the more of a stretch you feel so can you do that one um
uh calf stretch so on the wall please so the first one you want to keep your back leg straight and keep your heel on the ground lean forward and actually feel the stretch down here so hold that for 20 - 30 seconds and then he'll bend his back leg and he should feel the stretch down a bit lower and hold again for 20 to 30 seconds and then do the other side so straight leg straight back here yep and then we'll do that one and then bend it and yep and he'll keep his heel on the ground both times yep good next one is back stretch so if you're on the ground in the back of the section just start laying on the ground so Ken will push up as far as he can without his hips coming off the ground get you off the ground get in and then go back into the go back into the yep
so here is stretching through his lats and through shoulders and stuff i think he'll just push up as far as he feels comfortable, not very far
and then go back again
and he'll just do that um for a couple of times until he feels comfortable stretch and then we'll do another back stretch which is the lower back so if you lay on the ground on your back
put your arms out flat and then put this leg across so ken's trying to keep this shoulder on the ground and this knee on the ground so you can push this knee down with that arm
so Ken's shoulder is off the ground. Is it important to keep your shoulder on the ground first. Yes it's important to try to keep your shoulder on the ground and then get your leg as far as you can and you can
continue to improve each time so make sure that he keeps straight on the ground and keep this leg bottom leg straight yeah so if he hasn't gotten this far on that side he should be really stretched through his lower back and then yep so we're going to pecks
so the first peck stretch and you have to load up against this and keep this at ninety degrees and then it sounds about like that. an push against and feel the stretch through. the next one is straight up it's 120 degrees because there is two heads of the peck
muscles so you should feel that one down there yeah okay so it's important to do both of them when you're stretching your pecks
yeah yep
then we'll do this one
so
can you feel it yeah so if Ken turns around he should feel it through here and do the other side. So keep the arm straight
and you can do it like this if you can feel it or if you can't move your arm further out. triceps so you want to feel it through here. So put the arm that you are stretching in the small of your back and pull that across
yep so ken should feel a stretch through there and then swap
behind your head and then pull across.
good and then we'll do hip flexors which is here so we get on the ground like this and if you lean as far forward as you can in that position can you feel a stretch in here okay
yeah that's probably because he's got tight quads as well so when you're doing this you can also feel the quads but that's not really a problem or if you feel that's uncomfortable you can go back to neutral so keep that leg straight and if you engage your glute flex that and try and turn your pelvis under like that
okay that's right can you feel the stretch through there yeah yeah so that's another way to do it so hold for 20 - 30 seconds each side
and that one you probably often feel that in your quad as well down a bit more but that just means stretching your quad a bit more and we'll do a quad stretch next anyway
So Ken should feel that down here and if you don't have very good balance you can hold onto the wall or pick a spot on the ground
so 20 to 30 seconds each side with all of these and then the last one we are going to do is a neck stretch so this one here so the side you are stretching towards you use this one so turn your head and then pull it down with this one
okay so Ken should feel a stretch down here. Certainly can. And he is not very good at it. And then do the other side so turn your head and then pull down until you feel it through there.
yeah so that's it.
The take home message fro that is is this different across the ages of school club juniors senior masters no to rowing the boat with a technically good stroke it's the same for everyone i'm not very flexible not like the athletes that you've seen on on the video you'll see in the future so what i'd like to do is demonstrate flexibility exercises here with assistance so the masters can copy these exercises before they get into the boat and try and get themself flexible before they start to row so here we go uh hamstring so i'm going to keep the leg stretching straight straight with your heel on the ground and bend this leg as far as you can feel the stretch and then push down and you should feel a stretch through there yeah that's good and then swap sides
so hold for 20 to 30 seconds on each side and then we'll go on to the glute stretch so you sit up again
one leg straight yep and then put this one over and then sit up straight and pull this one towards you
yep that's right so you go to the other side
um you can see ken's leg isn't very far up so the further towards that one he gets it the more of a stretch you feel so can you do that one um
uh calf stretch so on the wall please so the first one you want to keep your back leg straight and keep your heel on the ground lean forward and actually feel the stretch down here so hold that for 20 - 30 seconds and then he'll bend his back leg and he should feel the stretch down a bit lower and hold again for 20 to 30 seconds and then do the other side so straight leg straight back here yep and then we'll do that one and then bend it and yep and he'll keep his heel on the ground both times yep good next one is back stretch so if you're on the ground in the back of the section just start laying on the ground so Ken will push up as far as he can without his hips coming off the ground get you off the ground get in and then go back into the go back into the yep
so here is stretching through his lats and through shoulders and stuff i think he'll just push up as far as he feels comfortable, not very far
and then go back again
and he'll just do that um for a couple of times until he feels comfortable stretch and then we'll do another back stretch which is the lower back so if you lay on the ground on your back
put your arms out flat and then put this leg across so ken's trying to keep this shoulder on the ground and this knee on the ground so you can push this knee down with that arm
so Ken's shoulder is off the ground. Is it important to keep your shoulder on the ground first. Yes it's important to try to keep your shoulder on the ground and then get your leg as far as you can and you can
continue to improve each time so make sure that he keeps straight on the ground and keep this leg bottom leg straight yeah so if he hasn't gotten this far on that side he should be really stretched through his lower back and then yep so we're going to pecks
so the first peck stretch and you have to load up against this and keep this at ninety degrees and then it sounds about like that. an push against and feel the stretch through. the next one is straight up it's 120 degrees because there is two heads of the peck
muscles so you should feel that one down there yeah okay so it's important to do both of them when you're stretching your pecks
yeah yep
then we'll do this one
so
can you feel it yeah so if Ken turns around he should feel it through here and do the other side. So keep the arm straight
and you can do it like this if you can feel it or if you can't move your arm further out. triceps so you want to feel it through here. So put the arm that you are stretching in the small of your back and pull that across
yep so ken should feel a stretch through there and then swap
behind your head and then pull across.
good and then we'll do hip flexors which is here so we get on the ground like this and if you lean as far forward as you can in that position can you feel a stretch in here okay
yeah that's probably because he's got tight quads as well so when you're doing this you can also feel the quads but that's not really a problem or if you feel that's uncomfortable you can go back to neutral so keep that leg straight and if you engage your glute flex that and try and turn your pelvis under like that
okay that's right can you feel the stretch through there yeah yeah so that's another way to do it so hold for 20 - 30 seconds each side
and that one you probably often feel that in your quad as well down a bit more but that just means stretching your quad a bit more and we'll do a quad stretch next anyway
So Ken should feel that down here and if you don't have very good balance you can hold onto the wall or pick a spot on the ground
so 20 to 30 seconds each side with all of these and then the last one we are going to do is a neck stretch so this one here so the side you are stretching towards you use this one so turn your head and then pull it down with this one
okay so Ken should feel a stretch down here. Certainly can. And he is not very good at it. And then do the other side so turn your head and then pull down until you feel it through there.
yeah so that's it.