Lower Back Mobilisation
In rowing, lower back pain or tightness/stiffness is a common niggle we pick up through long durations of repetitive movements in the seated position. This isn't helped by the vast majority who are seated most of the day due to work or relaxation at home after a hard day's work.
To free up the tightness and reduce the likelihood of that tightness turning into an injury, stretching and mobilization of the lower back will help loosen the soft tissue and improve your range of movement.
Complete these simple movements before and/or after your session to move more freely 👇🏼
BENT LEG KNEE ROLL
Lay face up with your knees bent and feet on the ground. Trying to keep your shoulders planted to the ground simply rock your knees from side to side keeping your feet together.
EXTENDED LEG HIP TWIST
This is a step up from the knee roll. Lay face up, lift one leg towards the ceiling and roll over to the side before coming back to neutral. Keep the lower leg on the ground and alternate side. Use your arms to stabilise and aid in keeping the shoulders in contact with the ground.
PRONE SCORPION
This time lay face down. Use the arms to stabilise, much like the hip twist above. Reach with one leg across the body aiming for the opposite hand before twisting back to the starting position, alternating sides.
FOAM ROLLING
I love using foam rollers as a quick way of releasing joints and relaxing muscles. Place the roller under your back and by using your legs, push and pull yourself up and down focusing on the tight areas. Also, move into a seated pigeon and target the upper part of your glutes. You can either roll or trigger point until you feel the release.
RowElite for Rowing and Weights Plans: https://www.rowelite.com/
Trained By Tarrant (TBT) for Weights and Meal Plans: trainedbytarrant.com
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