Tired of pulling a chain attached to a fan while sitting on the most uncomfortable piece of plastic on wheels? Out of all the people I ever watched on the rowing machine, these seniors I coached were by far the happiest. Although at this stage of their life minor aches and pains are inevitable, they had guidance as to what to do once they go off that awful torture machine. Lucky for you, here are 3 stretches you can also do to make sure you don’t skip the next workout because you have too much pain to sit.
1. Cobra press-up: As you roll off this cruel device lay on your stomach. Inhale. Exhale and press your upper body up like you are doing a push-up while you keep your pelvis on the floor. Hold 5-10 seconds as you keep your back muscles relaxed. Inhale to return to the floor. Repeat 10 times. See https://www.pinterest.com/pin/62557882302370208/ for full description and pictures.
2. Roll on your back, then bend your knees while keeping your feet on the floor and spread your arms like the letter “T”. Inhale. As you exhale roll your legs to one side and allow their weight to pull the stretch further and hold 5-10 seconds. Inhale to return to the starting position and repeat, rolling your legs to the other side. Do this 10 times to each side.
3. Roll on your side with your arms straight and together at 90 degrees or shoulder height. Bottom leg should be straight and your top knee bent with your foot hooked on the opposite calf. Reach the top arm out straight in front. Keep your knees and hips still and slowly reach with the top arm up and then behind until you hit a stopping point. Twist from your rib cage area of your spine, and keep your hips stationary (they will want to fall backwards as you twist). Hold at the farthest point of your stretch for 5-10 seconds, then return to start. Repeat 10 times to each side. See https://www.youtube.com/watch?v=5vQUxDfZd3c for video and variations.
Following these simple stretches, you just might make it like my athletes on the picture! If you are looking to perfect your technique on the rowing machine, please follow this link http://www.concept2.com/indoor-ro…/training/technique-videos to learn right from the source of torment.
Although we joke around about having pain, pain really isn’t funny, so if you want to learn more about how to manage this suffering, visit our website at http://fluidphysio.com or call (609)436-0366.