Continued – Stretch Yourself – When selecting a stretching routine, consider the work ahead of you.
May 16, 2012
By Coach Kaehler
Everyone knows that stretching is an essential part of training, but for many people, their knowledge of the subject ends there. Is it best to stretch before or after training? How long should a stretch be held? These are simple but fundamental questions that every athlete should be able to answer. Here’s a hint: It all depends on the type of stretching you’re doing and what you want to accomplish.
Athletes have two unassisted stretching methods to improve flexibility: static and ballistic. Static stretching is the most common method for improving muscle flexibility; ballistic stretching helps improve mobility. Selecting a technique depends on whether you are just warming up or are looking for more permanent changes in your flexibility. You also need to consider the intensity of the activity taking place immediately following your stretching routine.
To perform a static stretch, which is most commonly used as part of a warm-up routine, isolate a muscle group or groups and apply a passive hold with multiple repetitions. Typical holds last between three to five seconds and are repeated five to 10 times. Longer-duration holds of 30 to 60 seconds are better performed away from training and are best suited to those looking to make permanent changes in joint flexibility.
Long-duration stretching is done daily for five minutes or longer per extremity and performed on both sides of the body. Recent studies have found that long-duration stretching significantly reduces maximum strength. Because of this, it makes more sense to do short-duration stretches prior to hard training or racing to ensure that your peak muscle performance is not compromised. Save the longer stretches for less intense training sessions or another time altogether.
Ballistic stretching is another self-stretching method that athletes use prior to training and competition. It’s practiced by moving in and out of the hold position in 1:1-second cycles for one minute. The research has shown that while the ballistic method is not as effective as the static technique in increasing flexibility, it does not negatively affect maximum strength and is better before maximum-effort bouts of exercise. One potential drawback, however, is that it is more likely to produce muscle soreness than static stretching.
Stretching is used as a warm-up activity to help improve athletic performance, reduce the risk of injury, and help reduce post-exercise muscle soreness. It can also be used to create long-term adaptations in joint flexibility. Regardless of your stretching method of choice, though, be sure to increase your core temperature by performing a cardiovascular exercise such as running, biking, or erging five to 10 minutes beforehand. Daily sessions of long-duration stretching (30 to 60 seconds) have been shown to induce more permanent changes in flexibility and are done away from maximal-effort bouts, while short-duration (three to five seconds of up to 10 reps) or ballistic stretches are better suited as a warm up before aggressive training.
When you are looking to create permanent changes in joint range of motion, make sure you are stretching daily—several times per day if possible—and are willing to make it a part of your normal routine for months or even years. Short-duration stretches are great for warming your body up, but keep in mind that the changes to your joint range of motion are temporary.
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Continued – Loosen-up! Tried and True Techniques for Stretching Tight Hamstrings
May 16, 2012
Loosen-up! Tried and true techniques for stretching tight hamstrings
By Coach Kaehler
Are you tired of feeling tight in your hamstrings after a long run or row? Does it feel like no matter how much you stretch, you never feel like you’re making any progress? While hamstring tightness can be caused by a number of factors, the great thing is you can improve their mobility. There are two key ways to improve your overall stretching effectiveness and both will make noticeable improvements in your flexibility and post-training discomfort. I am one of those athletes who must constantly work on my hamstring mobility. Building these two stretching techniques into my warm-up helps ensure I stay mobile and fluid.
When stretching the hamstrings, the natural tendency is to do the basic toe-touch movement where you are stretching out the entire spine (flexion), hamstrings, and glutes. The standard for general flexibility is whether or not you can touch your toes. While this does stretch your hamstrings, it also stretches your back muscles (paraspinal muscles) at the same time. This is a very common, yet less effective way, to improve your hamstring mobility.
The first key to improving your hamstring mobility is to isolate the hamstrings by eliminating back movement. The straight leg dead lift (SLDL) in standing is the ideal exercise in this regard. Done standing, I like to keep the feet about foot stretcher distance apart. The low back remains in an extended position (concave), while you bend the trunk forward as if you are taking a bow to an audience while keeping you head up as if you are looking at the crowd. Keeping the entire back stable during this exercise, forces the movement to come from the hamstrings and glutes. You may notice a burning or fatigue sensation in the low back muscles, but they’re just contracting in an isometric way to keep the back from moving during the exercise. The same exercise movement can be duplicated in a boat or on an erg as a stretching exercise, where the back is kept in a firm upright position while you go from the finish to the body-over position. The SLDL stretch is a great dynamic (short hold time 1 to 2 seconds) hamstring stretch, but can also be used as a static stretch (holding 15 or more seconds).
The straight leg raise (SLR), which allows for more control of the spine, is another effective way to stretch out your hamstrings. This stretch is done lying flat on the floor to stabilize the back. Support your low back using a rolled-up hand towel — the towel should support your natural lumbar curve but not increase it. With the low back fixed by the rolled-up towel, slowly raise up one leg with the knee completely extended. If you’re a rower and you have tight hamstrings, beware: chances are that you’re rowing with your back slumped over into a rounded position, like a general toe-touch. This position puts additional stress (pressure) on your low back region, which can ultimately lead to injuries.
The second key to effective stretching is to ensuring that elements of your stretching routine are sufficient to making realistic improvements in your flexibility. These elements include: the length of your stretch– how long you hold your stretch; the total stretch time (example: 10 reps of 30 second holds); and the frequency — how often you stretch (example: five times a week, twice a day, etc.). Static stretching is an excellent way to improve your mobility if the stretch is held long enough. Effective stretch times run between 30 to 60 seconds, while total stretch time should be at least five minutes per leg. Last but not least, is consistency — ie. stretches must be done daily. If you stretch only after training sessions and you’re training four days per week, you’re probably only going to maintain your current flexibility without any improvements.
There’s no secret to improving hamstring flexibility. It’s straightforward once you follow and commit to a few guidelines: isolate the hamstrings in your stretch by eliminating back movement; hold your stretches for 30 to 60 seconds, do at least 10 reps of 30 second holds, and stretch regularly (everyday, five times a week, or twice a day, etc.). Following these simple guidelines will loosen-up your hamstrings, reduce your risk of injuries, and allow you to enjoy your activities without discomfort in your hamstrings.
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Continued – Squats and Deadlifts are Similar but Different
May 16, 2012
By Coach Kaehler
Squats and deadlifts are common lifting techniques used to help improve rowing strength and power. While they look similar in appearance, recent research has shown that back squats and the dead lift recruit muscles around the hips, knees and trunk in different ways. The squat tends to be a synergistic or simultaneous movement of the hips, knees and trunk, whereas the deadlift is a sequential or segmented movement. Using all three of these lifts may be a more inclusive way to develop complete rowing power; however certain physical conditions may exclude use of one or all of these techniques.
The back squat is a commonly used strength training technique to help improve rowing power and it helps develop strength in the glutes, quads and hamstrings and to a lesser extent in the low back and abdominal muscles. A back squat is done by placing the bar behind the neck at the C7 vertebral level securing the bar with the hands. The weight is lowered to the desired depth (hole) and returned to the starting position. Hip and knee angles change equally, both working at similar rates, throughout the entire upward movement of the squat, with little change in trunk angle (body) during the entire lift.
The squat is an excellent simultaneous exercise and it develops quad, glute and hamstring strength with little strain placed on the low back. This technique is used by athletes returning from, or those with previous back conditions because of the reduced force placed on the low back, it does however it does tend to have increased knee joint pressure because of the vertical trunk position. Using a more vertical trunk position does make it more difficult to get the thighs below 90 degrees (parallel to the floor) without significant knee pressure.
There are two basic strategies for deadlifts (lifting weight off the ground), the leg-lift method and the back-lift method. The leg-lift deadlift is done in a synergistic way where by the hips and knees are used together through the entire lift, like in the back squat. This technique requires greater knee flexion (bend) which allows the lifter to keep the trunk in a relatively straight (vertical) position when performing the lift. This technique does place more stress on the knees however there is a reduction in the force placed through the low back. The back-lift is method is broken up into three segments based on dominant joint action; knee extension, hip extension, and knee/hip extension. The first part of the lift is done by driving the hips upward without any trunk movement and is done by extending the knees, then the hips begin to extend which forces the trunk to come upright, and then both the hips and knees come together to complete the movement which is an upright standing position. This technique places greater force on the low back and less strain on the knees. When doing a deadlift with heavier loads (<80% 1RM) the back method appears to be the most commonly used technique. Both methods are used to lift weight off the floor and each distributes forces to the low back and knees in different proportions.
Squats and deadlifts are excellent strength training techniques and they can help improve your rowing strength and power. Deciding which areas of the body you want to strengthen will help you choose the best lift technique. If you want to strengthen the quads, glutes and hamstrings but want to place minimal stress on the low back then use the leg- lift deadlift and the back squat. For those who want to improve the strength of the low back while still working the quads, glutes and hamstrings then the back-lift deadlift is a good choice. If you have a pre-existing low back or knee dysfunction choosing the appropriate lift will help you reduce the risk of re-injuring that area. Make sure to consult with a medical professional if you are strength training especially if you have a current or pre-existing musculoskeletal injury, and ensure you are using the proper lifting technique by receiving instruction from a professional lifting coach.
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Continued – Core Beliefs
May 16, 2012
-To increase power and reduce the risk of injury, focus on your trunk strength.
By Coach Kaehler
Are you incorporating core- or trunk-strengthening exercises into your training program? And if so, what are you actually trying to accomplish with them? Your body’s core consists of the musculature around the trunk that controls anterior, posterior, and lateral forces placed through the spine when rowing, lifting, exercising, or performing other body movements. Making the trunk or core the point of stability for the legs and arms to work from is key to improving your rowing power and helps reduce the risk of low-back injury.
There are four categories of core exercises: fixed trunk with moving legs; fixed legs with moving trunk; fixed arms and legs; and all extremities moving. We can then break down each category according to how the trunk is positioned to the work or gravity (anterior, posterior, standing, lateral, etc) and how the work is applied to the trunk. Improving trunk strength is one way to increase rowing power, and using exercises from each of the above categories will help you develop balanced trunk strength. (Many training programs focus solely on improving anterior trunk strength.)
The most common anterior trunk strengthening exercises feature fixed legs and a moving trunk. These include: sit-ups and oblique twists with fixed feet; crunches performed on the floor; crunches performed with an exercise ball; and crunches performed with a core wheel (knees or feet fixed with trunk moving). You can also strengthen the anterior trunk by fixing the upper body (no movement either on the ground or by holding onto a pull-up bar or another solid object on the floor).
These exercises include: knees to elbows (on the floor or from a pull-up bar); single or double leg lifts off the floor; stationary bike exercises; and using a power wheel attached to the feet.
Another way to help strengthen the anterior trunk is to fix all four extremities on the floor, either by holding a front plank or by doing a push-up. These types of movements tend to be isometric but are excellent at teaching spine control. Finally, you can also perform exercises where all four extremities are moving, such as scullers or v-ups, or by touching both hands and feet together when lying on your back. These are great for coordination and require good abdominal balance.
Avoid doing only your favorite abdominal exercises and focus on a more balanced approach to your anterior trunk strengthening program—especially if you are not sure of your anterior trunk strength balance. Using a blend of exercises from each of the four categories is a good way to cover your bases.
Because the abdominals are postural muscles, they are designed to tolerate a higher volume of repetitions without fatigue (3 x 25 reps or more) than your extremities can take. When working on your abdominal muscle groups, focus on improving your endurance by using higher reps rather than going for maximum strength. In addition, abdominal muscles recover from strength training faster the extremities so they can be trained daily with less concern of over-training.
A comprehensive program to strengthen your trunk by using core exercises must also include movements that work on the posterior and lateral trunk as well. Finding a good balance between anterior, posterior, and lateral trunk strength is essential to reduce the risk of injury while at the same time improving your rowing power and strength.
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Continued – A Balanced Approach
May 16, 2012
“When working your core, remember to pay attention to your posterior muscles”
By Bob Kaehler, MSPT, CSCS
If your training program includes core exercises, make sure you also incorporate posterior core work to keep your routine balanced. With core training focusing largely on the abdominal and anterior trunk musculature, the posterior muscles tend to get less attention. These include the thoracic and lumbar paraspinal muscles—muscles on either side of the spine—the glutes, and the hamstrings. Each of these groups play an important role in helping to control the spine when the upper and/or lower extremities resist against it, with or without movement and with or without external weight.
The posterior-trunk, hip, and lower-extremity musculature create an extension moment (a tendency to extend or arch the low back) around the lumbar spine when these muscles are contracting. This counteracts the flexion moment (curling of the spine), which is created by the anterior muscle groups of the core. Posterior core exercises fall into four categories: fixed trunk with moving legs; fixed legs with moving trunk, where arms and legs are fixed; and with all extremities moving.
Fixed trunk with moving legs exercises include prone leg lifts, which can be done while lying prone (on the stomach) over an exercise ball, on a bench with your waist at the edge and feet on the floor, or on the floor. The arms are fixed either on the floor or on the edges of the bench and the legs are raised off the floor to the ideal height until the body is in at least a straight line (standing position) or the feet are slightly higher than the hips. Fixed legs moving trunk exercises are done just as they sound: by fixing the legs and moving the trunk. Readers will recognize these as back extensions. Exercises include straight-leg dead lifts and back extensions. Back extensions are done on a chair, hyperextension machine, exercise ball, or on the floor. In each case, the feet are fixed to a solid object.
Because the hands are free, you can easily add resistance to this category of exercises. Exercises in which all four extremities are moving include the Superman exercise, where you lie on your stomach, on the floor or atop an exercise ball, and lift your arms and legs off the floor together. This category allows you to add resistance to all four extremities at once for increased resistance. The fourth and final category of exercises has all four extremities fixed on the floor. A posterior plank or bridge is a common exercise here. Start by lying in a hook position with your knees bent-up, feet flat on the floor, and your arms at your sides, palms down. Once you have set your starting position, raise your hips off the floor until your shoulders, hips, and knees are in a straight line. For an added challenge, do these exercises with your feet placed atop an exercise ball instead of the floor.
While there are many different core exercises, you should aim for as much variety in your program as possible. This means choosing exercises from as many categories as you can. The goal of posterior-core strengthening is to make the spine the stability point when you are moving the extremities, hips, and trunk around it. By improving strength and control around your spine, you will not only improve your rowing performance but also help reduce the risk of injury. When adding resistance to the hands or feet, make sure that you are able to keep the spine under control. Too much resistance can lead to poor technique and spine positioning.
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Continued – From Back Pain to Back on the Erg
May 9, 2012
High School Athlete PR’s using Coach Kaehler’s Body Balance Program
By Yasemin Watkins
The following is a testimonial from a parent, Mike, and his daughter, Megan, who wanted to share their Body Balance experience with other athletes looking for effective solutions to sports-related injuries. At this time, they wish to keep the personal details (names, etc.) confidential between them and Coach Kaehler.
In rowing terms, Megan’s story is a familiar one. Megan is a varsity rower on a nationally top-five ranked high school team based in Pennsylvania. Megan suffered from severe back pains that greatly limited her ability to participate in key components of her team’s winter training program. Confused yet determined to help his daughter, Megan’s father, Mike, consulted several medical specialists including a pediatric sports doctor and an orthopedic surgeon. Unfortunately, both doctors were unable to relieve Megan’s back pain.
Frustrated, Mike took Megan to one last orthopedic surgeon who then referred them to Coach Kaehler.
“Bob’s reference from an orthopedic surgeon carried a lot of weight,” said Mike. “As a parent, I just wanted to see my daughter be able to continue and progress in a sport she loves.
During our first conversation with Bob, he said that he would need one assessment, and that he was convinced that she would be able to return to rowing in a certain period of time. I was so impressed: he delivered on all his promises.
He did identify the problem; he did it in one meeting; and she did recover in 6 weeks. Best of all, (shortly after) Megan PR’d when she took her 2K erg test.
I felt like he was really looking out for my daughter.”
Regarding the evaluation, Mike commented,
“As Bob walked us through the assessment, he explained the dynamics of the muscles used in rowing and erging – everything made sense.”
Of their overall experience working with Coach Kaehler, Mike had this to say:
“Bob’s own track record, both as a medical professional and as a world-caliber athlete, made him more credible. Bob instilled in Megan a level of confidence to carry out the exercises and return to competitive rowing.
Bottom line: as a parent, I’m tremendously relieved that my daughter can now return to rowing – both competitive and as an activity that she can enjoy for the rest of her life. Without hesitation, I would highly recommend Coach Kaehler to any rower having (training-related) issues.”
**Coach Kaehler’s Body Balance Process is not medical treatment, and he does not treat pain. Body Balance issues are identified and corrected to allow restoration of powerful and pain-free training. All of his client’s have gone through traditional medicine channels first and have been screened by a medial physician (M.D. or D.O.).
Continued – Cram Session
May 9, 2012
– Build strength, endurance, and power by combining your weights and water workouts.
By Coach Kaehler
While we all want to be stronger and faster, finding time to add strength training into your current rowing program is a common problem. One option is to combine your strength training and rowing into one session. Choosing which comes first depends on your goals for the workout. Some prefer rowing after their muscles are already fatigued from a strength-training session. Others will want to row while they are fresh. And there will be some who are fine alternating which comes first.
Getting your strength-training session in before you row is a great way to warm up. It also helps improve your strength and flexibility. Circuit training with light (10 to 30 percent of body weight) to moderate (30 to 65 percent) weight is an excellent way to stress the neuromuscular system without over taxing it just before a session on the water or erg. Strength training using heavier resistance (80 percent of body weight) puts greater stress on the neuromuscular system, which can impede proper rowing technique. Plan on getting your row out of the way first if you are going to be combining a heavy strength-training session with a paddle.
A short to moderate (20- to 40-minute) strength-training session improves muscular endurance, strength, and power under conditions of fatigue. Training your muscles when fatigued is an excellent way to improve muscular endurance while simulating end-of-race conditions. Make sure you factor in your level of fatigue when choosing the resistance for a particular session. I recommend a routine that features light to moderate weights following a row; lifting heavy weights immediately after a rowing session increases the risk of injury. But if you absolutely must combine heavy weights with a session on the water, select resistance levels that are less than what you would do when fresh.
For those who have never combined rowing and strength training together in one session, I recommend giving your body eight to 12 weeks to adjust.
Start by rowing for 25 to 30 minutes and then lifting for 20-25-minutes, or vice versa. It’s up to you what you do first, but if you’re new to strength training, consider beginning with it. If you are resuming training after a layoff, try to keep the total combined strength and rowing session to no more than 30 or 40 minutes. Remember when starting out to choose strength exercises that you are familiar with and keep the load on the lower side (10 to 30 percent of body weight). More experienced athletes can increase the volume based on their current training programs and levels of fitness.
Performing at your best requires that you train both the cardiovascular and musculoskeletal systems. Adding land-based strength training to your current program helps to improve the strength and power of your rowing stroke. The research shows that gains in strength occur when strength training and endurance sports training sessions are combined. Regardless of the net effect on your rowing performance, combining strength-training and rowing sessions is an excellent way to improve strength, endurance, and power.
Continued – Balance Your Rowing Program
May 9, 2012
By Coach Kaehler
Do you feel the need to try and balance out your rowing program by cross-training? Most of us want to be better, stronger and healthier rowers. However our commitments to work, family, and other life issues make it hard to find the time to get in additional non-rowing workouts. Simply adding two or three 20-minute strength/core training sessions will add balance to your current program, and lead to better, stronger and healthier rowing. These sessions can be used as a quick warm-up before training, or can be done by as a separate training session.
You can create your own 20-minute balancing program by doing some strengthening exercises that target the opposing (antagonist) muscles to those which are used on the drive of the rowing stroke. We can break up these exercises into the upper body and trunk, and the lower body. While the major muscles (quads, glutes, low back, and rhomboids )used on the drive of the stroke are aggressively working to propel the boat/erg forward, the antagonists are working to provide support and control of the body, and work at a lower level of intensity. The antagonist muscles include the hamstrings, upper and lower abdominals, hip flexors and pectoral muscles to name a few. These antagonist muscles play an important role during the drive of the stroke by maintaining a strong body position. The opposition work the agonists provide creates the platform needed for complete body suspension during the drive.
Adding simple trunk and upper body exercises to your routine, such as push-ups, pull-ups, and sit-ups, is an effective way to start working on your balance. If full body pull-ups are too difficult, use assistance until you build your strength. There are several options for assistance including the use of bands (Ironwoody), using assistive pull-up machines (Gravitron), or by doing lat pull downs. Push-ups can be done on the knees, at full body length, by placing a weight (plate) on your back placed between the shoulder blades, or you can do bench presses. Sit-ups can be done with or without weight placed on the chest, or you can use an incline sit-up bench. When starting out, a good goal is to be able to complete 30 repetitions of each exercise. Then you can increase the intensity level by removing the assistance or adding weight to the movement.
Exercises that balance the lower body should target the opposing muscles and include the hamstrings, lower abs and hips. While many exercises target these muscle groups, starting simply is always a good idea. Some effective exercises include bicycling, scullers, bridges, and leg lifts. These exercises can be done with or without the use of resistance, however you must be able to maintain good control of the low back during the exercise movement before adding any weight to the legs. When doing bridges or leg lifts, check the starting position of your low back (amount of arch or hallow in your low back) before you start the exercise. A good goal for both these exercises is to maintain the same amount of arch or hollow in the low spine throughout the exercise movement. Control the range of motion of each exercise by monitoring your spine position. Once you have enough strength you will be able to complete a full exercise movement. Limit how far you lower your legs with the leg lifts, and how high you move (extend) your hips off the floor when bridging. As you gain strength in the trunk, your range of motion will increase.
For bicycling and scullers, your low spine will need to curl when doing these exercises. So your goal is to improve endurance and strength. We do this by first increasing volume then increasing intensity (adding weight). Once you can do 30 repetitions with good form, consider adding additional resistance to increase the intensity. A good starting point is completing 30 repetitions without resting before adding resistance to the legs or arms.
Adding just a few 20 minute sessions of balancing exercises to your weekly training program is a simple yet effective way to improve your strength, fitness and overall rowing health.
Continued – Improving your Hamstring Flexibility
May 9, 2012
By Coach Kaehler
Have you ever complained that your hamstrings always feel tight? No matter how much you stretch your hamstrings, they never seem to become more flexible?
Flexibility is a key factor in allowing you to get into the best body position at the catch, and in achieving a long, strong, and powerful rowing stroke. Tight hamstrings limit your ability to achieve this ideal body position. Static and dynamic stretching are two effective methods used to improve your flexibility. Long term changes to flexibility require consistent effort. The hamstrings are no exception.
Static stretching has long been used as a way to increase flexibility in muscles, and improve range of motion in joints. This type of stretching is done without movement (i.e. you remain still). The force or pressure is applied to the area being stretched by an outside force, such as a wall, strap or another person.
Studies have shown that the biggest improvements in ranges of motion occur when the end range stretch position is held for longer periods of time (10+ seconds, o r longer). The stretch position should be repeated multiple times (5-10) for greater results. For athletes looking to actually get a permanent change in their flexibility, consistency becomes a key factor. Stretching should be done every day, and if possible, several times a day for even greater results.
Recent studies also confirm that static stretching does reduce your explosive strength immediately following the stretching period (up to an hour or so). Therefore this method is best used after training sessions, not before. A simple, yet effective, method of statically stretching hamstrings involves using a door frame. Simply lie on your back next to doorway with your feet facing the opening. Slide the non-stretching leg through the doorway, then place the stretch side foot up onto the molding. Extend the knee joint of the leg being stretched so it becomes straight. You will probably need to adjust the distance of your hips from the wall to get the proper stretch tension. Ensure your tail bone does not come off the floor once you are in the appropriate stretch position.
Another approach to stretching is dynamic. Dynamic stretching is an active method where you provide the energy (i.e. you move) to produce the desired stretch. Ensure, however, that you do not exceed your normal end range for the movement otherwise it becomes a ballistic stretch. Dynamic stretches usually mimic the same sporting form that you are about to perform. To produce a good hamstring stretch, simply do a quick body-over pause (1-2 second hold), whether you are on the water or on an erg. Keep your low back in a firm upright position with the spine as straight as possible. Slumping at the low back eliminates much of the stretch on the hamstrings, so be aware of your posture. You should feel a good stretch in the back of the knees (bottom of the hamstrings) when you are in the body over pause position. If you do not you either have very good hamstring mobility or you are slumping in your low back. The point of dynamic stretching is to warm-up your body before training and racing; not to force your range of motion beyond your natural limits. Practice this form of stretching on a regular basis before adding it to your regular pre-race warm-up routine.
Dynamic stretching is ideal for warming-up muscles and joints prior to training sessions and racing. Its purpose is to prepare the tissue to properly handle the stresses of the activity. Static stretching, on the other hand, is ideal for making permanent changes (i.e. increasing) range of motion, and is best done separate from training and racing sessions.
With proper technique, combining both static and dynamic stretches into your training program is an effective way to prepare for training properly, to reduce your risk of injury, and to improve your baseline flexibility.
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Continued – Posture and Rowing
May 9, 2012
Posture and Rowing
By Coach Kaehler
Posture is a culmination of life’s activities and tendencies. At the same time, our posture inevitably reflects our effort and commitment to improving it, or in some cases not. While ideal posture is different for each person, there are some key body alignment areas that are certain positions. For example when your back is against a wall your ears should be directly over the shoulder joint and your head should be touching the wall with your chin parallel to the ground. Infants and toddlers start out with a clean slate, and have an ideal body alignment from the get-go. They are flexible and strong at the same time. Like a world-class Olympic lifter, they can easily get into positions that many would cringe at. Barring any genetic or birth defect, the fact is that most of us could still easily get into these ideal positions if we had perfect posture. So what happened? Life, gravity, and normal daily activities. They slowly undermine our clean-slate posture. Fortunately, one thing I have learned through my years of practice is that we are capable of restoring much of the flexibility and strength we once had through hard, consistent work and a solid well-balanced plan.
Gravity creates a constant pull on the body when we are standing, sitting, or rowing in a boat. Years of postural neglect lead to the development of poor postural habits, and the inability to maintain good posture for more than a few moments. Poor standing posture only gets worse when you get in a boat. When we stand, our hips are free to move forward and back as we do in daily activities. However, in a boat, we lose this ability and the hips shift the force to other areas of the body, namely the trunk and lower extremities. Keeping the spine in a good upright position then becomes difficult and tiring, especially when you have flexibility and strength limitations. A common rowing posture is what I call the “turtle shell”, or “rounded” position, where the spine (low and mid-back) are flexed or rounded. This spine position places increased stress on the passive tissues of the spine and ribs (discs, ligament, and bone). While the spine is amazingly resilient, prolonged periods of rowing at high intensity and volumes ultimately lead to back and rib injuries.
To improve posture, flexibility is always the priority and must be addressed first. I like to say “if you can’t get there, you can’t strengthen it”. Having excellent range of motion helps athletes get into ideal sporting positions. In rowing, two critical areas for flexibility are in the hamstrings and the latissimus muscles. Tightness in either area or both leads to the likelihood of rowing in the rounded back position. The drive of the rowing stroke is essentially a horizontal Olympic power clean. I use this movement as my model for flexibility, strength, and spine position, to help rowers develop maximum power with least chance for injury. The only difference between the rowing stroke and Olympic power clean (aside from horizontal vs. vertical) is that in rowing our hips are not free to move (seat). This fact alone (hips fixed by the seat) leads to a greater need of flexibility, and is also the reason why we can’t get the spine into a fully extended (curved or lordotic) position during a rowing stroke.
Strength is also an important consideration for maintaining better rowing posture. Without a conscious effort to maintain good posture in the boat, most rowers slump down into the rounded position. This position is easiest to maintain because it requires little to no energy to maintain it. As flexibility improves, it becomes easier to strengthen the spine into an extended position. Strengthening the spine against gravity (in standing) is an excellent way to help promote a more extended or straight position of the trunk/spine in the boat.
Making the shift to better posture requires considerable work and effort, but becomes habit over time. Sitting upright then becomes second-nature. There are two very effective exercises that can be used for both improving flexibility and strength, and target the hamstrings, lats and spine. The first is the straight leg dead lift which targets the hamstrings, glutes and back extensor muscles. This exercise can be used to stretch the hamstrings using a dowel or stick, or as an exercise to improve strength in the hamstrings, glutes and back extensor muscles by using a barbell or dumbbells. The other exercise is the overhead squat which is a great way to stretch out the lats. If weight is added (barbell), this exercise increases strength in the low back, quads, glutes, hamstrings, trunk and other muscles. Proper coaching instruction will help maximize the results from these two lifting techniques. Both exercises can be used as either a stretching or strengthening exercise to improve your posture both on land and in the boat.
Ideal posture will not only translate into more effective, efficient and powerful rowing, but will also extend into all your day-to-day activities of our lives outside the boat. So sit-up, stand-tall, and make a conscious and balanced effort to improving your posture.
- Increasing Body Momentum – Drive
