2025/07: Muscles relaxation in Rowing

Did you know that… an athlete’s performance is defined mainly by the quickness of muscle relaxation, rather than by the time of muscle contraction? Proper relaxation is an essential component of successful performance in rowing, as well as in many other cyclic sports (such as running, swimming, etc.), and it is closely related to technique. Therefore, we will discuss some of its biomechanical aspects here.

Generally, it is much easier to control the engagement of our body in action than the reverse process of relaxation. For example, we can wake up to an alarm within seconds, but we cannot fall asleep instantly through conscious effort. Muscle contraction is controlled by nerve signals from the brain and spinal cord, but there are no direct neural signals responsible for muscle relaxation – it occurs through chemical processes within the muscles after the nerve signal ceases. The speed and quality of relaxation can vary significantly between athletes, making it an important part of both their natural talent and acquired skills.

Certain muscles must remain relaxed even during the drive phase:

  1. Antagonist Muscle Relaxation: While maximizing output from working muscles, their antagonists must remain relaxed or, at most, in a static mode for posture maintenance.
  2. Phased Muscle Activation: The drive consists of several phases, each engaging different muscle groups. It is essential to quickly switch between active muscle groups at transition points and to relax them once their action is complete.
  3. Proper posture and Shoulder position: Maintain a good posture with a straight trunk and shoulders low and stretched forward. Lifting the shoulders up is counterproductive for several reasons: it increases the leverage relative to the hips, which reduces handle force, shortens the stroke length, and wastes energy by engaging unnecessary muscle contractions. Using the elastic properties of shoulder muscles and ligaments is more efficient.

During the recovery phase, muscle relaxation can be improved through the following:

  1. Establish Proper Rhythm: Maintain an appropriate ratio of drive time to the total cycle time. If your gearing is too heavy for your race speed, or if you attempt to row a longer stroke at lower force, or bury the blades too deeply in the water, this will prolong your drive time. To increase stroke rate, you may then “rush the recovery,” reducing the opportunity for proper muscle relaxation.
  2. Balance the Boat with Oars, Not the Body: During recovery, the rotational motion of the oars generates enough gyroscopic effect to keep the boat balanced. However, some rowers use their bodies to balance the boat – “wobbling with the knees” is a clear sign of this bad habit. Such athletes might perform well in larger boats, but will struggle in singles and pairs. Static balance exercises are counterproductive, as they reinforce these bad habits. The true keys to boat balance are a clean, simultaneous blade exit at the finish and symmetrical horizontal oar movement during recovery.
  3. Facial Muscle Relaxation: Relax the muscles of the face and neck, as tension in these areas reflexively increases tension throughout the body. Your effort should be reflected in performance, not in facial grimaces of pain or aggression. Wearing proper sunglasses can reduce strain around the eyes, helping to keep facial muscles relaxed.
  4. Conscious Focus on Relaxation: Simply thinking about muscle relaxation during rowing workouts can be beneficial. Rowers should regularly scan their body, identifying unnecessary muscle tension and consciously relaxing muscles that are not directly contributing to power production or posture maintenance.
  5. Pre-Row Warm-Up: Ensure your muscles are warm and well-prepared before getting into the boat. Cold, unconditioned muscles are much less capable of being controlled and relaxed.

Finally, efficient technique appears relaxed and effortless in any cyclic sport, not just rowing. Conversely, less technically proficient athletes visibly exhibit strain and heaviness. Observe the world’s best runners, swimmers, or skiers – they seem to “fly” ahead of their competitors who are working hard but showing excessive effort and tension. Proper relaxation is critical for achieving the highest technical efficiency

This is a short version of the Newsletter. To access the full text, please subscribe to BioRow membership here: https://biorow.com/membership/

©2025 Dr. Valery Kleshnev

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