Stretching for Rowers: Enhance Your Power and Flexibility

27 May 2025

Rowing is one of the most physically demanding sports out there. It requires a unique combination of strength, endurance, and flexibility. While many rowers focus on building power and refining their technique, flexibility often takes a backseat. But here’s the thing—stretching is just as crucial as strength training.

Want to row more efficiently, prevent injuries, and improve your performance? Then it’s time to make stretching a priority. In this guide, we’ll dive into the best stretches for rowers, why flexibility matters, and how stretching can take your rowing game to the next level.

Why Rowers Need to Stretch

Rowing is a full-body workout, engaging nearly every major muscle group. From your legs driving the boat forward to your arms and back pulling the oar, your body is constantly working. But if your muscles are too tight, you’ll struggle to achieve optimal form and power.

Here’s why stretching is a must for rowers:

- Improved Range of Motion – Tight muscles limit your ability to reach full extension and compression, affecting your stroke length.
- Injury Prevention – Rowing puts a lot of stress on your lower back, shoulders, and hamstrings. Stretching helps reduce the risk of strains and overuse injuries.
- Better Posture – A flexible body promotes good posture, which is essential for maintaining power and efficiency during strokes.
- Enhanced Recovery – Stretching increases blood flow to tired muscles, helping you recover faster after a tough session.

Not convinced yet? Imagine trying to row with stiff, unyielding muscles. It’s like trying to row with a wooden plank instead of a flexible oar—it just doesn't work well.

When Should Rowers Stretch?

Many athletes wonder whether they should be stretching before or after their workout. The answer? Both—just differently.

Before Rowing: Dynamic Stretching

Dynamic stretching warms up your muscles and preps your body for movement. These stretches involve controlled, flowing movements rather than static holds.

Best Dynamic Stretches for Rowers:
- Leg Swings – Loosens up the hip flexors and hamstrings.
- Arm Circles – Warms up the shoulders and upper back.
- Torso Twists – Improves spinal mobility for better stroke rotation.

After Rowing: Static Stretching

Static stretches help relax and lengthen tight muscles after a workout. These involve holding a stretch for about 20-30 seconds, allowing your muscles to loosen up.

Best Static Stretches for Rowers:
- Hamstring Stretch – Prevents tightness in the legs and lower back.
- Hip Flexor Stretch – Counteracts the effects of prolonged rowing compression.
- Shoulder Stretch – Relieves tension in the arms and upper back.

The Best Stretches for Rowers

Now, let’s break down the absolute best stretches that every rower should incorporate into their routine.

1. Seated Hamstring Stretch

Tight hamstrings can limit your ability to fully compress at the catch. This stretch helps loosen up the back of your legs.

How to Do It:
- Sit on the floor with one leg extended and the other foot tucked in.
- Lean forward, reaching for your extended foot.
- Hold for 30 seconds, then switch sides.

💡 Think of your hamstrings like elastic bands—the looser they are, the further they’ll allow you to stretch during a stroke.

2. Hip Flexor Stretch

Rowing requires repeated compression of the hips, which can lead to tight hip flexors.

How to Do It:
- Get into a lunge position with one knee on the ground.
- Push your hips forward slightly while keeping your torso upright.
- Hold for 30 seconds, then switch sides.

💡 Tight hips? That’s like rowing with an anchor dragging behind you—it slows you down!

3. Cat-Cow Stretch (Spinal Mobility)

Rowing can take a toll on your lower back. This spinal mobility stretch helps prevent stiffness and discomfort.

How to Do It:
- Get on all fours with your hands under your shoulders and knees under your hips.
- Inhale, arch your back, and look up (Cow Pose).
- Exhale, round your spine, and tuck your chin (Cat Pose).
- Repeat for about 30 seconds.

💡 Think of your spine as a spring—keep it flexible, and you’ll absorb shock better during each stroke.

4. Shoulder Stretch

Strong and flexible shoulders are key for a powerful stroke.

How to Do It:
- Bring one arm across your chest.
- Use the opposite hand to gently pull the arm closer.
- Hold for 30 seconds, then switch sides.

💡 Your shoulders are the hinges of your rowing movement—keep them mobile to prevent stiffness.

5. Glute Stretch (Figure-Four Stretch)

Your glutes play a massive role in generating power during the drive phase. If they’re tight, they can limit your force output.

How to Do It:
- Lie on your back with both knees bent.
- Cross one ankle over the opposite knee.
- Pull the uncrossed leg toward your chest until you feel a stretch.
- Hold for 30 seconds, then switch sides.

💡 Tight glutes can mess with your hip mobility—loosen them up for a better stroke!

Creating a Rowing-Specific Stretching Routine

Now that we’ve covered the best stretches, let’s put it all together into a simple stretching routine you can do daily.

Pre-Rowing Dynamic Routine (5-10 Minutes)

1. Leg Swings – 15 per leg
2. Arm Circles – 10 forward, 10 backward
3. Torso Twists – 15 reps
4. Squat-to-Stand Stretch – 10 reps

Post-Rowing Static Routine (10 Minutes)

1. Seated Hamstring Stretch – 30 seconds per leg
2. Hip Flexor Stretch – 30 seconds per side
3. Cat-Cow Stretch – 30 seconds
4. Shoulder Stretch – 30 seconds per arm
5. Glute Stretch – 30 seconds per side

Final Thoughts

Rowing isn’t just about brute strength—it’s about efficiency, endurance, and flexibility. If you want to maximize your stroke length, prevent injuries, and row more comfortably, stretching should be part of your daily routine.

Think of your body like a well-oiled machine. Stiffness and tightness are like rust—they slow you down and make rowing harder than it needs to be. So, start stretching regularly, listen to your body, and keep working on your flexibility. Your future self (and your rowing performance) will thank you!