Tech tip: Don’t Neglect Mobility Work in the Areas That Feel Good
by GRP Rower Grace Donabedian
As a rower, I’ve historically focused my mobility work on one area: my hamstrings. Touching my toes has never been easy, and many doctors and coaches have often told me I could benefit from more hamstring stretching.
When seated in the body-over position for a prolonged period of time, I could always feel that uncomfortable tug in my hamstrings. It was a tangible cue - a reminder that I needed to improve mobility in that area.
Over time, my consistency paid off. I gradually noticed improvements in flexibility and comfort - yay! But what I didn’t realize then was that I was over-focusing on one area while neglecting others, especially my hips.
Because I had experienced hamstring discomfort before, I became fixated on fixing it. My hips, on the other hand, “felt fine,” so I rarely paid them any attention. However, my coaches recently pointed out that my hips could actually be the source of some of my technique shortcomings. Limited hip mobility can not only affect drive mechanics, but it can also put more strain on other areas like the lower back and, yes, the hamstrings.
Today’s tech tip (and a personal journey of mine) is that just because something feels good doesn’t mean it’s functioning optimally, or that it should be ignored in your mobility routine. This may sound simple, especially for athletes, but in practice it’s surprisingly easy to overlook. When something doesn’t limit you, it often slips off your radar until a weakness shows up somewhere else.
So now, I make sure to include hip-focused mobility every day, both before and after practice. Mobility isn’t just about fixing what’s tight - it’s about maintaining balance across your entire body. The goal isn’t only to move more, but to move better.
The key is to treat mobility like you treat your training: intentional, not exhaustive. Start with what actually limits your rowing - what shows up in your stroke or your ability to sit comfortably on the erg - and give those areas priority. Then, use short, regular check-ins to stay connected to the rest of your body: a few minutes of movement before or after sessions to notice how things feel rather than to “fix” everything. I like to jot down my learnings in a training journal or my notes app so that I can track progress. Think of mobility as maintaining clear lines of communication with your body rather than chasing perfect flexibility. Over time, this intentional and proactive approach to mobility keeps you balanced, efficient and ready for your next row.
Please check out Sophie Calabrese’s previous move of the month for specific exercises that target hip mobility!