Fast Fitness - Prevent Back Pain When Rowing

Friday, February 01, 2008

Jolie Bookspan, M.Ed, PhD, FAWM

Here is Friday Fast Fitness - make rowing good exercise, not bad sitting:

1. Don't round your spine forward (left). Rounding pushes discs outward. Left drawing shows disc pushing outward by bending the vertebrae to that they open in back. Rounded sitting with chin forward shown in 1st and 3rd rower in left photo.
2. Chin in.
3. Stay straight during the pull (right drawing and photo).
   

Drawing 1 by Jolie
Photo 1 rowing rounded by winkyintheuk
Photo 2 rowing straight by jonrawlinson

Labels: disc, fast fitness, fix pain, lower back, rowing

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Prevent Knee Pain When Rowing

Monday, December 03, 2007

Jolie Bookspan, M.Ed, PhD, FAWM

Rowing can be fun, and good functional exercise.

To prevent knee pain when rowing any craft or machine that uses foot bracing, foot wells, or other foot counter-force, do not push off the ball of the foot, pictured above.

Keep your heels down. Push off the whole foot, feeling the push-off through the heel. You will feel the more muscular strong push in the thigh and hip muscles, and the effort will shift off the knees. You will also get better stretch for the bottom of the foot, called the fascia.

Prevent knees from sagging or rotating inward.

Keep knees parallel and over the ankles.

Use the same heel-down push off to prevent knee pain while ascending stairs - Better Exercise on the Stairs, and when doing leg press exercise and half squats for weight lifting and daily bending .

The prayer of the farmer kneeling in his field to weed it, the prayer of the rower
kneeling with the stroke of his oar, are true prayers heard throughout nature.
- Ralph Waldo Emerson

Drawing of bad heel-up rowing © Jolie
Photo of bad rowing knees by rileyroxx
Photo of good rowing knees by rileyroxx

Labels: feet, leg press, planter fasciitis, rowing

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