Core Exercises for Rowers to prevent low back pain

Here are a few exercises that I recommend:

Front plank (See video)

Side plank (See video)

Deadbug with stability ball (see video)

Stability ball roll-out from knees (see video)

Bird dog (see video)

V-sit paloff press (see video)

Baby get up (see video)

Tuck up progression (see video)

 Partner anti-lateral flexion hold (see video)

I’d recommend doing one per day or a combination of a 2-3 exercises every other day. You can start with 2 sets of 8-10 reps (or 15-60 sec. Holds; you can also break down the duration of a longer hold into shorter ones, totaling the same amount of time, while getting the same overall training effect) and eventually get to 3-4 sets of 15 reps.


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