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Fascia training for rowing
Better recovery for rowing thanks to BLACKROLL fascia training
Duration
15 Min
Exercises
8
Difficulty
Rowing is good for you. In addition to strength, endurance and coordination, this preventive sport also improves cardiovascular health. Rhythmic and meditative movement in the fresh air makes the sport a real stress killer.
Rowing is a full-body sport. It trains the arms, back, legs and torso. Treat yourself to a fascia massage after the training session and prevent sore muscles and tension. A treat for your body.
What you should pay attention to during training
- Slow pace of execution
- Calm breathing (the exhalation may be slightly longer than the inhalation)
- Relax the muscles
After every training session
Do these exercises for rowers after every training session to boost your recovery.
Shoulder Massage
Lie on back. Position the BALL under your shoulder. Move upper body back and forth to roll out shoulder.
Shoulder Stretch
Fix the SUPER BAND at head height and hold it with your hands. Get down on your knees and put the band under tension. Lean forward with your upper body. Try to push your chest towards the floor.
Upper Arm Massage
Position the TWIN against the wall in standing position. Lean against it with your upper arm. Slowly roll out your upper arm by bending and extending your knees.
Upper Back Massage
Place the TWIN under your thoracic spine. Straighten your legs. Clasp your hands behind your head. Slowly roll the upper part of your back.
Back Massage
Begin in standing position. Place the BALL between back and wall. Roll up and down by bending and straightening your knees.
Quads Massage
Start in plank position. Place the TWIN above the knee. Slowly roll out your thigh.
Quads Stretch
Put the SUPER BAND around your ankle. Grasp the other end and pull the band forward with your hands. Pull the leg further forward with the help of the band. Hold the position.
Hamstring Massage
In a sitting position, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Raise your buttocks. Slowly roll out the back of your thighs.