The Rower's Mobility Programme

Most rowing mobility advice tells you to force a deeper catch. This does the opposite. It is a structured, physio-informed system for rowers who feel restricted at the catch or finish but are not in pain - built to give you movement you can actually use in the boat, not the deepest position you can force.

You start with a six-part self-screen that points you to the one area holding you back: hips, ankles, thoracic spine, the finish, or trunk control. Each pathway gives you illustrated exercises with clear dosages, coaching cues and easier or harder options, plus a short pre-row routine, separate range work, and erg and boat checks so the change actually transfers to your stroke. Every claim is backed by a cited source, from the World Rowing low-back-pain consensus to peer-reviewed stretching research.

This is not a pain, injury or rehab programme - it says so throughout, and points you to a clinician when that is what you need. Delivered as a printable PDF you buy once and keep.