18
ROWER 305
Stretching:
Stretching while your muscles are warm after a proper warm-up and again after your
strength or aerobic training session is very important. Muscles stretch more easily at these times
because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be
held for 15 to 30 seconds. Do not bounce.
Lower Body Stretch:
Place feet shoulder-width apart and
lean forward. Maintain this position for
30 seconds using the body as a natural
weight to stretch the backs of the legs.
DO NOT BOUNCE! When the pull on
the back of the legs lessens, gradually
try a lower position.
Bent Torso Pulls:
While sitting on the floor have legs
apart, one leg straight and one knee
bent. Pull the chest down to touch the
thigh on the leg that is bent, and twist
at the waist. Hold this position at least
10 seconds. Repeat 10 times on each
side.
