Rowing Machine

What it helps

Full-body, low-impact conditioning that builds strength and stamina without pounding the joints.

How to do it

1. Sit tall with your feet strapped in, knees bent, and hold the handle with both hands, arms straight.
2. Push through your legs first. Once they are nearly straight, lean back slightly and draw the handle in to your lower ribs.
3. Come back the other way in reverse: arms out straight, then lean forward from the hips, then let the knees bend.
4. Settle into a smooth, continuous rhythm rather than rushing the stroke.

Tips

• The legs do most of the work — the arms only finish the stroke. Pulling with the arms first is the usual mistake.
• Keep your back straight and the movement coming from your hips rather than rounding your spine.
• It is low-impact, so it is often comfortable early on; let effort build gradually as your stamina returns.

Where this appears in recovery

Rowing Machine is part of 24 recovery programs, most often at the strength building (weeks 6–12), advanced strengthening (months 6–9) and rebuilding strength (weeks 6–26) stages, among others. Each program shows how it fits alongside the other movements:

• Clavicle Fracture ORIF exercise guide
• Latarjet Procedure exercise guide
• Soft Tissue Mass Excision (Deep) exercise guide
• Distal Clavicle Excision exercise guide
• Superior Capsular Reconstruction exercise guide
• Arthroscopic Rotator Cuff Repair exercise guide
• Distal Biceps Tendon Repair exercise guide
• Proximal Humerus Fracture ORIF exercise guide
• Bankart Repair (Shoulder Stabilization) exercise guide
• AC Joint Reconstruction exercise guide
• AC Joint Reconstruction exercise guide
• Total Shoulder Arthroplasty (Anatomic) exercise guide
• …and 12 more