Here is a simple 2 minute cool down you can do after rowing, these are stretching and some movements to get your body nice and relaxed.
Kneel down on all fours with your hands directly underneath your shoulders and your knees underneath your hips. Round your upper back while pressing your shoulders
Pause, then slightly arch your back while looking up towards the ceiling. Return to starting position.
Get on a Plank position, reach your left arm under your right arm then reach your right arm under your left arm.
Begin on your hands and knees.
Stretch your elbows and relax your upper back.
Spread your fingers wide and press firmly through your palms and knuckles.
Exhale as you tuck your toes and lift your knees off the floor.
Press the floor away from you as you lift through your pelvis.
Lie on your back.
Bend one leg at the knee and keep the other leg flat on the ground.
Raise your bent knee up and then move it across your body.
Gently pull the knee with your hand toward the opposite shoulder.
I hope this helps!
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Amanda Painter is the Rowing Doc. She is a Doctor of Physical Therapy and is here to help people stay active and rowing without aches and pains so they can keep doing what they love!