Indoor Sport Services Training Guide

Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower. Written by top education and coaching specialists, it includes information on technique and training, with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit. There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as dedicated sections on psychology, nutrition and weight training.

Before and After Exercise - Stretching Exercises

Warm up/pre-exercise stretches should be held for eight to 15 seconds and should be done two to three times. Cool down/post-exercise stretches should be held for 45 to 60 seconds and should be done two to three times.

In a flexibility session each stretch should be held for 45 to 60 seconds and should be repeated three to five times at least.

Where stretches can be done on both sides of the body only one side is shown. Ensure that you stretch both sides equally.

Neck Extensors

Flex the chin to the chest.

Scalenes

Facing forwards, bring the ear
towards the shoulder taking
care not to lift the shoulder.

Upper Trapezius

Turn the head to look over the
shoulder, take care not to turn
the body.

Triceps

Place your right hand behind you
neck. Use the left hand to apply
pressure to the elbow, drawing
the elbow behind the head.
Ensure shoulders are relaxed.

Deltoids

Reach across the front of the
body, using the other arm to
draw the arm across. Ensure
that the shoulders are kept low.

Pectorals/Biceps

Stretch both arms behind you,
keeping the elbows straight and
the thumbs pointing upwards.
Ensure that you do not bend
forwards.

Wrist Flexors

With the elbow straight, use
the left hand to apply the stretch
by drawing the palm away from
the floor, keeping the
fingers straight.

Wrist Extensors

With the elbow straight, use the
left hand to apply the stretch
by bending the wrist, bringing
the palm towards the floor,
keeping the fingers straight.

Trunk Stretch

Standing with feet shoulder width
apart, stretch right arm up towards
the ceiling and over to the
left, keeping the body in one plane.

Rhomboids

Standing with feet shoulder width apart, hold your left hand
with your right hand out in front of you, keeping your arms
horizontal. Reach forwards, keeping the body upright,
until you feel a stretch between your shoulder blades.
The same stretch can be done on the Indoor Rower.

Gastrocnemius and Soleus

Stand astride, stretch forward over the front leg,
keeping the knee over the foot. Keep the back knee
straight, keep both heels in contact with the floor.

Achilles

As for the Gastrochnemius and
Soleus but bend the back leg
bringing the knee towards the
floor, keeping the heels on
the floor.

Hip Flexors Psoas/Quadriceps

Stand astride, stretch forwards,
dropping the left knee towards the
floor, allowing the heel to raise.
Keep the body upright.

Abductors

Stand astride, with feet parallel,
keep the left leg straight, bend the
right knee and stretch until the
knee is over the right foot.

Quads

Keeping your inner thighs and knees together push
your left foot into your hand and push the hips forwards.

Hamstrings, Gastrochnemius
and Soleus

Stand astride with your front
foot resting on your heel with
your toes pointing upwards.
Stretch forward over the front leg
bending your back knee, keeping
the heel in contact with the floor.
Use your arms to support your
weight on your bent knee.
Keep your back flat and head up.

Hamstrings

Sit on the floor, bend the left knee and slide
heel towards the right inner thigh. Keep your
back straight and flex from the hip, moving
your torso towards the right thigh.

Hamstrings

Lie flat on the floor, lift the left leg with the
knee bent until the thigh is at a right angle to
your body. Holding around the thigh, gently
straighten the leg until you feel the stretch. The
right leg should be bent with foot flat on the floor.

Hamstrings

Keeping the back flat, reach over towards
the right foot, feeling the stretch in the
back of the right thigh.

Glutes/Piriformis

Lie flat on your back with the right knee bent.
Place the left heel on the right knee. Take
hold around the right thigh and draw up
towards your chest.

Rhomboids and Latissimus Dorsii

Kneel on all fours, arms straight in front
and spread slightly apart. Lower your chest
to the floor, keeping the pelvis still.

Erector Spinae

Lie on your back with knees bent; feet on the
floor, grasp around your knees and pull your
thighs towards your chest.

Pectorals, Obliques & Hamstrings

Lie on your back with your arms out to the
sides. Bend the right knee and move it to the
left. Gently straighten the right knee until
you reach the point of tension. Keep the head,
shoulders and arms flat on the floor.

Pectorals, Obliques & Glutes

As previous stretch but grasp the right knee
with the left hand and gently let it rotate
across the body and onto the floor. Keep the
head, shoulders and arms flat on the floor.

Rectus Abdominus

L:e face down, place your hands under your
shoulders, fingers pointing forwards. Straighten
your arms gently until you feel resistance.
Stretch your shoulders and chin forward.

Piriformis, Buttock & Lateral Torso

Sit upright, place your left foot flat on the floor
and place the right elbow behind the left knee.
The left hand should provide support behind the
body. Twist your upper body towards the left hand.