Welcome to your rowing technique tips page...

Is rowing good for your back?

Yes, rowing is a great sport for strengthening your back and giving you a healthier spine...when done well!

If not done with the ideal spinal curves and ideal muscle activation then, like any activity done in a less-than-ideal way, pain and injury may result. 

Fortunately, we have methods for fixing and preventing rower pain and injury!

Who Else Wants To Enjoy Rowing While Building A Healthier Spine And Maximise Injury Prevention? 

Read on to learn important faults and corrections for

rowers, coaches and parents.

   Important: a slouched low back places the vertebrae
   in a disadvantaged position with increased tension on
   the ligament fibers of the discs.  This is a position
   that is likely to lead to a gradual accumulation of strain,
   and eventually pain and injury in many rowers.

   Also, 'sitting too straight' by using the middle and upper
   back muscles, to push the rib cage forward, places excessive
   strain on the spinal ligaments.  This method of sitting up
   also leads to gradually accumulation of strain that eventually
   leads to pain in many rowers.

   The ideal is for the spine to have relaxed muscle support

   with the deep hip muscles holding in the direction of a

   forward arch in the low back. 

How can you get to row in this ideal position?

This is not easy for many rowers and for some not immediately possible, as it requires:

• Specific muscle activation skills
• Good spinal joint flexibility
• Good muscle flexibility

The good news is that we can help you rapidly achieve these factors!

                             ...with our expert rowing physiotherapy team.

Many hundreds of rowers and coaches have been amazed at the immediate difference following our individual sessions or group clinics.  We teach ideal rowing muscle control and optimal posture. 

Common sequence faults and corrections:

Opening up too early is not good as this places excessive strain on your back.

Shooting the slide is not good; this also places too much strain on your back.

Great power and injury prevention comes with even pressure through the hands and feet.  Holding a good spinal position and using the best muscles for this can be trained quickly to anyone at any age.

You can have this experience with us by booking in or by expressing your interest in our rower clinics.

 Correct back support 

 when learning to row sweep oar...

It is very important to know how to protect your low back.

More power, more length and protection of your back is achieved with keeping the low back 'square-on'.

It doesn't matter what side you row on, you can look after your back well with this principle.

  Weaker catch position                      Power at the catch with full length 

 Less power and more back strain                  More power and the forces are transmitted

                                                                   with ideal shoulder blade and hips control

Optimal force is transferred with the glutes activation.

At the catch the pressure is on the balls of the feet.

During the drive the force is quickly tranferred through the heels to ensure maximal stimulation of the glutes.

It is important to ensure the vertical component of the drive does not exceed body weight.

To row in the ideal position we teach you how to:

• Align your spine into the ideal curves at the finish of the stroke
• Hold those good curves through body rock and to the catch
• To gain maximum length in your stroke in the most powerful position
• Hold the good curves during the drive 

These posture technique methods are initially taught slowly and stroke rate increases with repeated success.

Many dedicated rowers have learned all this in just a few days! 

Don't believe anyone who tells you it's too late to change your technique, increase length and increase your power - they haven't seen our methods.  With our expertise and your dedication amazing results can happen.

Our Rowers Clinics Teach:

• Activating the key posture muscles
• Activate the key force producing muscles for the drive 
• Integrate these muscle activations into the stroke to increase your power

You can learn these muscle activation methods are also initially taught slowly and stroke rate increases with repeated success.

Rowers Clinics:

Individuals & Groups

At your sheds/club or at our location

Any time and day that suits you...even 5am to substitute a water session!

The choice is yours! 

We ask that as many supporters as possible attend, learn and see this teaching for themselves; such as coaches, parents, spouses etc. [no extra charge]

Baroona Physios love teaching these unique and advanced methods to all rowers and coaches.

To learn this for yourself book in today or express your interest in our clinics for rowers and coaches.

How do you know when it's Good Training Pain or when it's Injury Pain that needs expert attention?

Click Here for a flowchart to help you with this dilemma.

Are you from out of town?  

No problem... we also train all the techniques described above via Skype.

Just contact us and we'll set up a time with one of our expert rowing physiotherapists.

request a skype appointment>>

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