The typical jutting chin of many rowers can be improved by using the dorsal glide, this will help pre- vent problems in the cervical spine. The dorsal glide stretches the back of the neck. Whilst standing looking straight ahead the chin is tucked back as the head glides backwards. If pain is experienced the tuck should be relaxed. Using the index held against the chin finger can be an effective feedback tool.
4 4b 3 Gluteal stretch
create a stretch felt deep in the buttocks. The stretch can be accentuated by using the elbow to push the knee away from the body.
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One ankle is rested across the other knee and hands are placed behind thigh above the knee. The knee is pulled towards the chest to
4a 5a Back extensions
In rowing the back spends much of the time in flexion. Both after training, and as a short break within training, back extensions can be performed. The athlete lies prone on the floor and with hands on the floor and rolls the spine up into extension, holds the position for 20 seconds, and then slowly lowers.
5 5b ✘✘ ✘ Figure 7b (above): Body not rocked over from hips Figure 8b (below): Rock over ✔ www.sportex.net Figure 7c (above): Weak ‘catch’ position Figure 8c (below): Correct posture at the ‘catch’ ✔ Figure 7d (above): Weak ‘catch’ position (excessive reach) Figure 8d (below): Correct posture at ‘catch’ ✔ 11