Rowing

Rowing is one of the most technically demanding sports to warm up for, because the catch-to-finish stroke cycle places simultaneous demands on hip flexibility, spinal extension, shoulder mobility, and wrist positioning — and getting any of them wrong under fatigue leads to pain. We believe hamstring length and thoracic extension are the two things most rowers ignore until a physio tells them they can't ignore them anymore. Our audio sessions address both: progressive hamstring lengthening, thoracic rotation and extension drills, shoulder external rotation for the finish position, and a boat-specific activation that mirrors the drive pattern before the first stroke at rate.

Testers who row on the water or on the erg several times per week told us that lower back discomfort — the most common complaint among experienced rowers — was noticeably reduced when they arrived at the water already prepared.

One club rower said she went from managing chronic back pain during long pieces to being completely symptom-free within six weeks of consistent warm-ups. The stroke didn't change — the body's preparation for it did.