Rowing Machine: Fix Your Back, Part 1

[@adarrylw]

I had a misdiagnosed spondylosis thesis for my spine that led to a double-side L5 S1 fusion when I was 23 that BROKE on both sides and left me in a corset cast almost continuously for 7 years. I have many many too many to count recurrent bouts with locked spine. Despite this I am very active and even now row 7 K as a 70 yr old BUT-- the back will bite. I just lucked onto these exercises that have helped me more than all the paid rehab I have ever done. Thank you so much. Darryl

[@johnbouttell5827]

Hi Shane, having suffered with lower-back pain for a while, I run on a Nordic Track E10.0 elliptical machine for 10 mins to warm up before I use the Concept 2. The mild twisting action seems to help.

[@DarkHorseRowing]

Great Jon, mild passive twisting can be nice, it's also important to remember that when we're warming up, our goal is to activate the smallest stabilizers first and work up to our larger stabilizers so that we build control from the inside out. I'd be interested to know how these three feel for you.

[@johnbouttell5827]

OK. I'll try them out and get back to you.

[@dariosame2655]

Awesome thanks a lot for this important information I’m once of those guys that keep hurting my lower back so often and I just concluded that I have to pay more attention to strength that particular area to stay healthy for longer period of time in order to improve my cycling endurance as well. This kind of areas are the ones who hold us back in our way to get where we want to be.

[@samuelscheetz]

This is a good video! Keep 'em coming.

[@DarkHorseRowing]

Thanks Samuel

[@MemoryDealer]

Good video, I have spondylolisthesis grade I in L5 and am looking for the most optimal cardio workout and rowing seems promising, but I'm skeptical of how safe it would be for me. You seem to be doing quite well with this after experiencing a severe back injury.

[@DarkHorseRowing]

You'd be amazing. Sometimes you just need to start slow, know how to protect your body and you still have really effective workouts despite having prior back issues. Obviously, technique takes precedent over intensity and you should always check with a Doc to get clearance but a lot of people have seen success on the rower.

[@scottdogg529]

I'm 6'6" and have always had problems with posture and rolling my shoulders forward. Are there any exercises that might help with that or are more for the upper back?

[@DarkHorseRowing]

Scott, I feel your pain! Some of the best things you can do for yourself is working on pulling movements, like banded face pulls, pull-ups, ring rows etc. Did you catch our video from two weeks ago about shoulder tensioning and position? kzbin.info/www/bejne/bHiweIeLepJ8fKM this may help some too.

[@aviramster]

I suggest using a meditation stool.as a chair. These stools deal with all the chair issues you mentioned. A 600 year old chair for a modern problem.

[@DarkHorseRowing]

Do you have a different link? I'm interested in what it is but the link seems to be dead.

[@aviramster]

Dark Horse Rowing cdn3.volusion.com/2bqdc.ov9p9/v/vspfiles/photos/C-564-3.jpg?1517649006

[@aviramster]

kzbin.info/www/bejne/faTQqJiHl9aef5Y

[@aviramster]

Dark Horse Rowing It takes a while to develop the ankle flexibility to sit in these stools but it's definitely worth it.

[@svendeschryver5610]

Hi Shane, do you have any ideas for the improvement of the engagement of the lats? I am struggling a bit with this. Hard to focus at the shoulders and lats while recovering to the catch. Thanks for your guidance!

[@k9usa149]

great advice, look forward to part 2

[@DarkHorseRowing]

Would love to know how it works for you once you've given it a few chances.

[@elenafonseca9583]

Excelent video

[@Mark2025]

Good info. I do kettlebell squats and deadlifts as well as kb swings. Shane you have any advice for rowing a marathon?

[@DarkHorseRowing]

Get a good seat cushion, make sure you have enough hydration within reach, build to the distance over time if you have that luxury, and don't come out of the gates too hard :) The last thing you want is blowing up on a marathon

[@Mark2025]

Dark Horse Rowing Thanks. Just finished 3:32.49.3 stroke rate 23 pace 2.31 . I m in my 60s so thats good enough for me.

[@adamdonovan5633]

The way to have a healthy back-upper and lower-is to understand how it's built and how it functions in relation to the pelvis and the rest of the skeletal framework. You need a "grammar" of the back and pelvis, and a fantastic source for understanding that "grammar" is Pilates. Nothing, but nothing, creates fluid, efficient, easeful motion like Pilates. And possibly the most powerful component of this "grammar" of the skeleton is the picture, the image, that Pilates provides of the way the back and pelvis move. Understood as a "neural upgrade", the mental IMAGE that's available can transform the quality and experience of every move you make, every breath you take......

[@DarkHorseRowing]

Certainly Pilates can be one way of understanding back health, amongst many other forms as well. Happy that it works for you Adam.

[@jeanielandes]

Dark Horse Rowing my back is starting to nag at me. My primary fitness activity had been running with vey few injuries: 10Ks, half marathons, marathons, and even one ultra (50K). I’ve switched to rowing now and I am starting to feel instability in my lower back and I am concerned! Thanks for these videos, I hope to stop worrying about my spine!

[@y05tiE]

My feet tend externally rotate some as I walk (slightly duck footed) and I have started to experience some minor pain/soreness in one of my knees while rowing. I am relatively new to rowing and currently focused on rowing for weight loss (6'2" 255 lb M). I'm not sure if strapping my feet in straight is causing the issue, but if so, could the first few exercises you mentioned here begin to alleviate some of this knee pain/soreness as well? Do you have any advice for foot position for people that are currently duck footed or pigeon toed? When on the rower, should I strap my feet in straight up and down or leave the straps a little loose to allow the feet to move in/out as needed to accommodate? Also, thanks for creating these videos. You are by far the most informative and encouraging of what I have seen here on YT.