Core Exercises for Rowers to prevent low back pain

Here are a few exercises that I recommend:

Front plank (See video) https://youtu.be/K2UZq6uq_mY?si=raAmQs2F9GW5BXtK

Side plank (See video) https://youtu.be/UZUFKs2LGuc?si=3mzkjPHZVghAQKr2

Deadbug with stability ball (see video) https://youtu.be/jxmI_l7sTSw?si=lKAfzc-n7HCl5eSs

Stability ball roll-out from knees (see video) https://youtu.be/zeSD85M2t6c?si=qhN8Cqxiw0yBLGSY

Bird dog (see video) https://youtu.be/1v4_Vsvk3gc?si=va3vpQf77XxMUk0-

V-sit paloff press (see video) https://youtu.be/9vd6iUTiKKM?si=MzzDJXFMzVEnMVHM

Baby get up (see video) https://youtu.be/7-xa1tsi1DQ?si=tkkLwJXU4xl6gzpL

Tuck up progression (see video) https://youtu.be/_ytHhpMgFTI?si=0HrfjTuQR7lrbPvr

 Partner anti-lateral flexion hold (see video) https://youtu.be/onyhGgXMwUY?si=0K9PEbPhfTc36V3z

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.