One challenge: Whether you’re using a rowing machine at home (like the Hydrow, Aviron, or Ergatta), a gym or studio dedicated to rowing exercises, you often experience wrist pain from rowing in. some times, especially when you’re still having a stroke.
“If people feel pain in their wrists, it could be a technical problem—grasp the handle, start the shot with a forearm ‘pull’ instead of a foot push, or end the shot with a the grip is too high and bends the wrist,” says Michelle Parolini, CPT, Row House senior coach. So working on your form is key.
“Step one: Test your grip,” says Parolini. “The handle should always be within reach with the arm hanging like a cable.” By this she means that they should be long, but there is a bit of tension in them.
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“Step two: Check the sequence of movements,” she said. “Push with your feet, open your hips, and finally pull with your arms—the arms should only make up about 10 percent of the shot.”
“Step three: Make sure you’re flexing your body and using your lats all the way to the finish. Your wrists should be in line with your forearms, elbows back, and the handle at the sternum—no. pull too high, causing a bend over the wrist.
In addition to form, Parolini has two more tips for dealing with wrist pain from sailing
1. Strengthens back muscles and muscles
Part of rowing with proper form involves making sure you’re working the right muscle groups and not letting your wrists take all that load as you pull. “Strengthening the core, including the lats, helps promote core engagement in driving,” says Parolini. “Cradle bracing will allow someone to hang from the handle rather than using a muscle.”
Any core and back exercise will help you build strength in these areas, but Parolini specifically recommends doing pull-ups to strengthen the lats. “They also allow for strengthening through the shoulder joint,” she adds. And the forearm plank will help train stability in the torso, which is very important for a powerful move.”
Here’s how to do a forearm plank with proper form:
2. Stretch before and after exercise
Stretching is one of the best ways to ensure that your wrist joints—as well as the muscles and tendons around them—maintain the right stretch-length relationship, meaning they’re all in the right place. optimal position and no part of the group works harder than it should. There are three passages that Parolini particularly enjoys for rowers.
- Wrist stretch: Place your palms together in a prayer position. Slowly raise your elbows while lowering your hands to your waist to stretch the underside of your wrists.
- Figure-eight: Interlace your fingers. Keeping your elbows at your sides, move your hands in a figure 8 in both directions.
- Finger stretch: Grip with both hands and squeeze as tight as you can, then open and spread your fingers as far as you can.
Try to do at least 30 seconds of each stretch as part of a dynamic warm-up before jumping onto the paddles, and consider setting aside time for regular wrist stretches.
This wrist exercise is a good place to start:
