Stretching is a great way to take care of your body as a rower. Between long hours sitting in class, time spent on the erg, strength training, and miles on the water, your muscles work hard throughout the week.
A simple stretching routine can help you maintain mobility, explore comfortable ranges of motion, and wind down after a demanding practice. It can also give you a chance to slow down, check in with your body, and notice how you’re feeling.
The key is knowing which stretches to try and how to do them comfortably.
You don’t need an elaborate routine or a long list of complicated movements. These six go-to stretches target areas that rowers commonly use, including the hips, hamstrings, back, shoulders, and chest.
A quick reminder: stretching should create a gentle pulling sensation, not sharp pain. Move slowly, breathe normally, and never force yourself into a position. Your flexibility will vary from day to day, and that’s completely okay.
Here are six stretches to add to your recovery routine!
01. Kneeling hip flexor stretch
Rowers spend a lot of time moving between a compressed position at the catch and an extended position at the finish. The hip flexors help you bend at the hips, and a gentle stretch can help you explore hip extension comfortably after training or sitting for long periods.
How to do it:
- Kneel on a mat with one knee on the ground and the other foot planted in front of you.
- Keep your front knee comfortably bent and your torso upright.
- Gently tuck your pelvis under, as if bringing your belt buckle toward your ribs.
- Shift your hips forward slightly until you feel a stretch at the front of the hip on your kneeling side.
- Keep your lower back comfortable rather than arching to move farther forward.
Hold for 20–30 seconds, then switch sides.
For a little extra comfort: Place a folded towel or cushion beneath your back knee.
02. Hamstring stretch
Your hamstrings run along the backs of your thighs and help you bend your knees and extend your hips. They play an important role in rowing, so giving them some attention can be a useful part of your recovery routine.
How to do it
- Sit on the floor with one leg extended and the other leg bent comfortably.
- Sit tall, keeping your shoulders relaxed.
- Hinge forward gently from your hips, reaching toward your extended leg without rounding your back excessively.
- Stop when you feel a mild stretch along the back of your thigh.
- Keep your extended knee slightly bent if that feels more comfortable.
Hold for 20–30 seconds, then switch sides.
Remember: You don’t need to touch your toes to get a good stretch. Focus on a comfortable position rather than how far you can reach.
03. Cat-cow stretch
Rowing involves repeated movement through your hips and trunk while you maintain control of your posture. Cat-cow gently moves your spine through different positions and can be a relaxing way to reconnect with your breathing after a workout.
How to do it
- Start on your hands and knees, with your hands beneath your shoulders and knees beneath your hips.
- Inhale and gently lift your chest, allowing your back to move into a comfortable arch.
- Exhale and slowly round your back, letting your head follow the movement.
- Continue moving between the two positions, keeping the motion smooth and controlled.
Repeat for 6–10 slow cycles.
Make it your own: Move only through a range that feels comfortable. There’s no need to push into an exaggerated arch or round.
04. Child's pose with a side reach
Your lats—the broad muscles along the sides of your back—help connect your upper body to the movements involved in rowing. This variation gently stretches the sides of your torso and back.
How to do it
- Begin on your hands and knees.
- Slowly move your hips back toward your heels, extending your arms in front of you.
- Let your chest lower toward the floor as far as feels comfortable.
- Walk both hands a little to the right to feel a gentle stretch along the left side of your torso.
- Return to the center, then walk your hands to the left.
Hold each side for 20–30 seconds, breathing steadily.
Need a modification? Place a cushion beneath your hips or chest, or stay on your hands and knees if kneeling feels uncomfortable.
05. Doorway chest stretch
Between carrying your school bag, working at a desk, and training, your shoulders and chest get used in many different ways. A doorway stretch can gently open the front of your chest and help you explore comfortable shoulder movement.
How to do it
- Stand in an open doorway and place one forearm against the doorframe, with your elbow around shoulder height or slightly below.
- Keep your shoulder relaxed rather than shrugging it toward your ear.
- Take a small step forward and gently turn your chest away from the arm.
- Stop when you feel a mild stretch across the front of your chest.
- Keep your neck relaxed and avoid forcing your shoulder backward.
Hold for 20–30 seconds, then switch sides.
Important: If you feel pinching in the front of your shoulder, ease out of the position and adjust your arm lower.
06. Shoulder cross-body stretch
Your shoulders help you control the handle throughout the rowing stroke. This gentle stretch targets the back of the shoulder and can be a useful addition after practice or upper-body strength work.
How to do it
- Stand or sit tall with your shoulders relaxed.
- Bring one arm across the front of your chest.
- Use your opposite hand to support the arm just above the elbow.
- Gently draw the arm closer to your chest until you feel a stretch at the back of your shoulder.
- Keep your torso facing forward rather than twisting to pull your arm farther.
Hold for 20–30 seconds, then switch sides.
For the best experience: Keep the movement gentle. You should feel a stretch, not pressure or pain inside the shoulder joint.
Your body does a lot for you every day, both on and off the water. Give it time to recover, listen to what it needs, and make mobility a positive part of your rowing routine.
A little time spent moving mindfully can be a great way to finish a hard session and get ready for whatever comes next.
