What does it mean and how we can improve it?
Flexibility relates to how far a muscle group can move through range of motion. It is technically a passive test (the muscle does not work to improve the range of motion).
Mobility is how well a muscle can move through active range of motion (the muscles are working to provide the range of motion).
Is it important?
Yes, in the context of rowing, being flexible is important! The range of motion required for rowing, in my opinion, is amongst the largest requirements of any sports, with the exception of gymnastics itself.
For technique reasons, it is important to be flexible in rowing. Flexibility for injury prevention or improving performance isn’t quite as straightforward and effective as we would like or would have thought in the past, but that is consistent with most other sports – sorry to break it to you!
Gluteal flexibility (hip flexion) +/- hamstring flexibility are likely the two muscle groups requiring flexibility that may limit a ‘C’ shape curve through the spine at the catch and body rock portion of the stroke respectively. If you don’t have the flexibility through the hips at the catch, where is the extra length going to come from in most cases? The lower back!
At my injury clinic, I perform flexibility and strength testing of a variety of different muscle groups and joints:
- Hamstrings (flexibility at the finish, body rock and the catch in some cases)
- Hip Flexors (hip extension – not a high requirement in rowing but can cause tightness in the lower back)
- Gluteals (hip flexion)
- Thoracic Spine (Upper Back)
- Ankle (flexibility of the ankles at the catch)
- Slump Test (Tests the mobility of the nerves through the spine and legs)
- Sit and Reach (flexibility of the hamstrings, glutes, lower back and nerves all at once)
The main reason I perform these tests is to enable the athlete to row at their potential, giving them the flexibility to get into the positions that their coach wants them to be able to achieve. I use a traffic light system.
Green= optimal
Orange=needs work
Red=needs a lot of work
This is particularly important for adolescents, who will experience rapid growth at this point in their life, leaving the muscles usually tight and weaker if stretching and strengthening is not implemented into their programs.
Monitor your height at regular intervals (I recommend monthly), as if you grow, your flexibility will likely decrease. Work on stretching the main muscle groups – the quadriceps, gluteals, hamstrings and calf muscles – Hold each stretch for 1 minute at least once per day or at the completion of exercise sessions.
A strong muscle is usually a more flexible muscle, so do not neglect strength! Eccentric strengthening (using a muscle as it lengthens) can also improve range of motion, so is a great approach to take if done well e.g. a romanian deadlift.
Yoga is a great option for rowers as a way to improve flexibility, strength, clarity and strength of mind and is a great form of “active recovery”. I would be careful if you are currently experiencing lower back pain as the back bending positions can be uncomfortable – ensure you let your instructor know and don’t force anything that doesn’t feel comfortable. Graded or gradual exposure to these positions can improve durability of the spine, our body is highly adaptable. Contortionists don’t get that level of flexibility overnight!
In summary, improving flexibility in rowing is a great way to open up new possibilities and options for technical changes. There may be a slight injury prevention benefit in stretching the hamstrings and gluteals (and hip flexors) however, improving strength and monitoring rapid changes in training continue to be our best injury prevention tools. Yoga is a great option for rowers to improve range of motion and mental/physical strength.
Please get in touch if you have any questions @therowingphysio
Disclaimer: This advice is general only. For best results, see a Health Care Practitioner for individualised assessment and treatment
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