Hmmm… this is a tough one. The easy answer is the exercise that addresses the biggest deficit a person has, but that’s a cop-out. I’m talking about picking one exercise for everyone. There is so much to consider. I’d like to choose an exercise that would be good for a healthy person to do when they go to the gym, but also would be appropriate for a patient recovering from an injury. I’d like to pick something that could be modified in a way so that everyone can do it regardless of ability or injury. It would have to be something that could be done with variations that make it challenging enough to involve the whole body or could be simplified to make it isolate one particular muscle. If we’re talking about strengthening, I’d like to strengthen an area that most people are weak. Gotta make ‘em work their core, too, right? Hmmm…. Well, to tell the truth, I’m writing this article with an exercise already in mind for right now but ask me in a couple of months and I might just tell you a different exercise is my favorite.
Today it’s rows. That’s right, pulling your arms back against some resistance. I have patients do some form of rows for neck pain, back pain, arthritis, rotator cuff tears, shoulder labrum tears, biceps tendonitis, AC joint pain, muscle strains, and all kinds of other things. I also use rows to help improve the performance of athletes involved in dance, swimming, volleyball, baseball, softball, basketball, football, tennis, lacrosse, gymnastics, or even soccer.
Why are rows so good?
Because they check all the boxes I first mentioned. They are good for just about everybody and just about anybody can do them. Rows work the muscles that attach to the shoulder blade which kind of floats around on your back. The stronger the muscles attached to it, the more stable it is allowing your shoulder to work at optimum efficiency and putting you in appropriate posture in your neck and back. For athletes, being in appropriate posture and working efficiently could be the difference between being a top competitor and being sidelined with an injury. For those of us who aren’t athletes, working these muscles can help combat the fact that you may sit at a desk, drive long distances, or slouch down at work.
How does one even do rows?
The simplest row that I like to do is with a piece of resistance band anchored about bellybutton-high with two loose ends. Grab the ends and pull back against the resistance. To do this correctly you should squeeze your shoulder blades back making you stick out your chest a bit as you pull the band. If it’s too easy, get a stronger band or try some variations. You could try it with only one arm or standing on one leg. You could do rows with squats in between each repetition or sitting on a gym ball. If you’re a tough guy in the gym you could do bent over rows with a big weight in your hand. There’s even a rowing machine that I like. Of course, consult your local physical therapist for all the details and to make sure you’re doing your rows correctly. While you’re talking to your PT, ask them which exercise they would pick if they could only pick one.
