NECK STRETCH
10
1
Sit with chest tall.
Gently move ear
to shoulder.
COMPOUND STRETCH
Hands on wall at hip height. Walk feet
back to under hips. Tilt pelvis forward,
knees back, strong arms.
2
HIP FLEXOR STRETCH
Tuck tail bone under.
Press hips forward.
Stretch fingertips to sky.
8
CALF STRETCH
SHORT QUADS STRETCH
Place big toes together.
Sit between heels. Sit tall.
7
9
Place foot flat and close to bottom.
Press through knee, keep heel on ground
STRETCH
GLUTES STRETCH
OR
Hold ankle with
opposite hand. Keep
knee in line with
shoulder. Move lower
leg towards chest.
HAMSTRINGS STRETCH
Band around heels. Pull arms to
pivot from hips. Move body
forwards.
ESSENTIALS
Place heel in front of groin.
Stretch leg back. Lower body
weight onto elbows.
LOWER BACK STRETCH
3
AFTER EXERCISE
HOLD
STRETCH
ESPECIALLY AFTER
ROW or ERG
HOLD 30 SECONDS MINIMUM
HOLD 2 MINUTES MAXIMUM
EACH SIDE
WHEN BODY IS WARM
OR
Pivot pelvis
forward. Keep
chest high.
Relax foot.
6
Lie on belly with hands in push up position.
Gently raise body from ground, relax.
Stop if lower back discomfort occurs.
A.
B.
5
UPPER BACK MOBILITY
Move hand along arm, across chest and reach back.
Look to hand - hold 2 sec. Repeat x 5, then hold stetch.
© 2014 Rowing Australia
C.
COMPOUND STRETCH
4
Band around heel. Reach up over head,
thread opposite arm through.
All rights reserved. No part of this publication may be reproduced or distributed in any form or by any means without prior written permission from Rowing Australia, as permitted under the Copyright Act 1968 (CTH). These exercises and advice are not intended as a substitute for healthcare advice
and guidance. We recommend that you consult a Medical Practitioner before attempting any of these exercises / stretches or embarking on any other exercise program. The staff at Rowing Australia take no responsibility for any adverse effects that may be caused as a result of applying this information.
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