9 times out of 10, when one of my rowers says, “coach, my back hurts,” a few sessions of this stretching sequence plus some general foam rolling of the lower body has them right before their next workout. Even with these stretches, it is crucial to address WHY you are experiencing low back pain, whether it’s a muscular weakness or a technical deficiency, but these stretches should get you up and moving in the meantime. This is also a great 10-minute mobility series during heavy training times and as general prevention of low back pain in rowing.
Hold each stretch for 30-60 seconds. Breathe deeply and try to sink deeper into the stretch with each exhalation.
- Pigeon Stretch & Elevated Pigeon
- Half-kneeling lunge stretch, 3-way hip opener, lunge with band distraction
- Banded figure-4 (link here to orange band)
- QL stretch