Over the last year, many of us will have found alternative ways to get our exercise ‘fix’. However, lifestyle changes such as remote-working and limitations on meeting up may have impacted on our fitness. So, maybe this is a good time not only to be thinking about preparing our boats and kit for a return to rowing, but also ourselves.
My name’s Gregor and I’m a Personal Trainer. I work with people with medical conditions to improve their quality of life: manage or reverse their condition, move and function better, get fit for life. I’ve also been a competitive sports person all my life as well as coached several sports. In the lead up to getting back on the water, I’m going to highlight some activities and exercises which I hope will help get us all back into rowing safely. Obviously, the posts will be super-condensed, so if there is anything you are unsure about, or if you’ve any feedback, my contact details are at the end.
POSTURE
“Sit up straight and tall” is something we’ve probably all heard when rowing. Good posture is at the heart of maintaining muscular balance across all our joints and in preventing injury. Here are some pointers to achieve good posture, like in the pictures below:
Stand relaxed. Imagine being gently lifted up by a handle on your head. As you straighten you will feel the point where your body is naturally supporting itself with no stress. Look ahead, head naturally forward, chin level, mouth relaxed, no strain on the back or front of your neck. Shoulders should be relaxed and down, in line with hips, hips above your feet, knees relaxed. Tilt your pelvis forward slightly and you will feel both your bum and stomach pull in. Stand a few moments and just focus on releasing any tension or correcting imbalance. You can use a mirror if it helps. Try lifting your toes slightly and letting them back down again. You shouldn’t have to shift your weight. Over the next few weeks, look for everyday opportunities when you are simply standing, to be aware of – and adjust – your posture.
BEFORE WE BEGIN, HERE’S A WEE FITNESS CHALLENGE
Using a dining room chair, sit with arms folded, hands on opposite shoulders, back straight. With your feet flat on the ground, push through your heels and stand. Lower yourself, as if you are going to sit back down, but only touch the chair, not sit again. How many ‘sit-2-stands’ can you do in 30 seconds? Make a note. Can you improve this over the next few weeks? Can you ‘buddy up’ with a fellow rower to encourage or bring a competitive element in?
EXERCISE OF THE WEEK – FRONT SQUATS
You could stick with the version above or move onto full front squats. Squats are great for rowing. They hit all the big muscles that make for a powerful rowing drive.
Stand, feet shoulder width apart, hands on opposite shoulders, keep elbows level with shoulders (helps keep your back straight) Lower yourself as if sitting on an imaginary chair. Aim to get your thighs parallel to the floor, then push through your heels, straight back to the start position. Repeat.
Things to look out for: keep back nice and straight, knees not coming too far over toes, heels on ground. If heels lift, you are likely leaning forward, so reduce the depth of your squat and build up gradually.
Here are some options for progression. However, we are all at different levels of fitness and ability, so focus on good posture, good technique and choose the level which feels right for you.
- Perform 15+ squats, 2 seconds to lower, 2 seconds to rise (60 sec rest after each 15)
- 1 – 5 squats, 4 seconds to lower, 4 seconds to rise, good for strength (3 mins rest after each set)
- 3-12 squats, 2 seconds to lower, but rise as quickly as possible. Ideally to a jump (3-5 mins rest between sets)
In an ideal world, we would follow the squat with a complimentary exercise, which would be a lunge exercise. Space here prevents explanation of that, but we can look at it next time.
When we exercise and become tired, our muscles shorten, so always remember to stretch afterwards so they keep their full length and help your posture. Stretching also improves flexibility.
Stay safe and let me know how you get on (gregorcranston@hotmail.com)