The following is reprinted from Row As One's Newsletter, Reach.
Back Strength & Safety
The latissimus dorsi is the wide fan shaped muscle that provides
huge amounts of power for the stroke. The trapezius and teres
major and minor groups connect to the upper arms and also
generate power during the drive of the stroke. Erector spinae
muscles stabilize the spinal column and are very prone to sprains and
strains, especially in sweep rowing, because of the asymmetry of the body.
The symmetry of sculling provides inherent protection against injury to
the spinal muscles from torsion forces.
Sprains and strains are the most common injuries affecting rowers. A painful
condition referred to as scapulocostal syndrome is the result
of overreaching. This injury is actually a sprain of the fascia
between the shoulder blades and the connection to the ribs. Muscle spasms
and cramping can be caused by suddenly working any muscle which has not
been adequately stretched and "warmed up". The most devastating
back injury is disc disease. Discs are fibrocartilaginous plugs of tissue
which serve as shock absorbers between vertebral bodies. Even with flawless
technique,disc injuries can occur because of the constant torque placed
on the back with each stroke. These injuries are best prevented by strengthening
the muscles surrounding and supporting the spinal column.
Strength of both back and abdominal muscles will provide adequate protection
from spinal injury. A weight belt will provide adequate protection from
spinal injury. The use of a weight belt is not suggested as a substitution
for careful technique. A combination of leg raises and crunches at various
angles will increase abdominal strength. The back should always be arched
and the knees should be bent during lifting to prevent sudden strain on
the spine. Back exercises should be done using methods to stabilize the
trunk of the body when possible. Squats are one of the most dangerous
exercises for the back,especially when lifting more weight than is possible
with perfect technique. A hack squat (squat) is preferred over the standing
squat.
A combination of careful conditioning and prudence in the weight room
and on the water will help prevent back injury. Careful technique and
understanding of anatomy as will ensure comfortable rowing and your back
will become a power source instead of a source of pain.
Bench Pull
The most useful for rowing is the bench pull, which can be used as a timed
exercise, or as reps. Many combinations of lat pulldowns and
seated rowing exercises will enhance strength.
Reverse Sit-up
The reverse sit-is a great exercise to strengthen the erector spinae
muscles which support the spinal column and help prevent disc injury. |
