Technique Series: Rowing
Proper Form When Rowing: How Physiotherapists Can Help
Rowing is a full-body exercise that strengthens muscles, improves cardiovascular health, and enhances endurance. However, using improper form while rowing can lead to a variety of injuries, particularly to the lower back, shoulders, and knees. Correct technique is crucial for getting the most out of the exercise and preventing strain or injury. A physiotherapist can play a pivotal role in ensuring that you row safely and effectively by guiding you on proper form and addressing any existing issues.
The Importance of Proper Rowing Form
Good rowing form maximises efficiency and minimises the risk of injury. The movement itself involves a coordinated effort between the legs, core, and upper body. When done correctly, rowing can be a low-impact, safe exercise. However, many people fall into the trap of poor posture or incorrect movement patterns, which can place undue stress on joints and muscles.
Common mistakes include rounding the back, overreliance on the arms to pull, or pushing too hard with the legs. These errors can lead to lower back strain, shoulder impingements, or even knee pain.
Steps to Correct Rowing Form
The Catch: Start by sitting tall on the rowing machine, knees bent and arms straight. Your core should be engaged, and your shoulders relaxed. Maintain a neutral spine without rounding your lower back.
The Drive: Push through your heels to extend your legs while keeping your core tight. Once your legs are almost straight, use your core and upper body to pull the handle towards your chest. Your shoulders should stay down and relaxed, not shrugged.
The Finish: At the end of the stroke, your body should lean back slightly, with the handle near your ribs. Ensure your legs are fully extended, but without locking your knees.
The Recovery: Reverse the motion by straightening your arms, leaning forward from your hips, and bending your knees to return to the starting position.
How a Physiotherapist Can Help
A physiotherapist can assess your current rowing technique and identify any movement patterns that could lead to injury. They can help correct poor posture or muscle imbalances that may be contributing to improper form. Additionally, they can design a tailored exercise program to strengthen specific muscles used in rowing, such as the legs, back, and core, which will further improve your performance and reduce injury risk.
For those recovering from injury, a physiotherapist can also guide you on how to ease back into rowing safely, ensuring that you don’t place too much strain on vulnerable areas while promoting long-term healing.
Conclusion
Proper rowing form is essential for preventing injury and maximising the benefits of the exercise. By working with a physiotherapist, you can ensure you are rowing safely, building strength, and enjoying all the health benefits that come with this effective full-body workout.
