Rowing, whether performed on a watercraft like a shell or on a stationary ergometer, is a full-body, low-impact exercise often considered safe and beneficial for those with uncomplicated pregnancies. This activity engages all major muscle groups while minimizing the jarring impact on joints, making it an excellent choice for maintaining cardiovascular fitness and strength. Before continuing or starting any new exercise regimen, including rowing, securing medical clearance from a healthcare provider is mandatory to ensure it is appropriate for the individual’s specific health status and pregnancy. For those given the go-ahead, understanding the necessary modifications and knowing when to stop is paramount for a safe and healthy experience.
Physiological Changes and General Safety Guidelines
The body undergoes profound internal changes during pregnancy that directly affect exercise tolerance and safety, particularly when rowing. A hormone called relaxin, which increases throughout pregnancy, loosens ligaments and joints, making them more susceptible to injury, especially in the hips and pelvis. This increased joint laxity means movements require a more controlled approach to protect stabilizing structures. The shift in the center of gravity and increased weight gain also place greater stress on the lower back, necessitating heightened attention to maintaining an upright posture and engaging core stability.
Cardiovascular changes, including a significant increase in blood volume and resting heart rate, mean that monitoring exercise intensity requires a different approach than typical heart rate zone training. The preferred method for gauging exertion is the “talk test,” where a person should be able to hold a conversation while exercising, indicating a moderate intensity level. Maintaining appropriate core temperature is a serious concern, as pregnant individuals have altered thermoregulation. Therefore, staying well-hydrated and avoiding exercising in excessive heat are necessary to prevent overheating. After the first trimester, avoiding any exercise that involves lying flat on the back, such as a deep layback on the ergometer, is important because the growing uterus can compress the vena cava, restricting blood flow back to the heart.
Trimester-Specific Modifications for Rowing
As the pregnancy progresses, mechanical adjustments to the rowing stroke and equipment are necessary to accommodate the growing abdomen and maintain comfort. In the first trimester, most individuals can continue their pre-pregnancy routine, focusing on reducing intensity and listening to early signs of fatigue or nausea. The primary adjustment often begins in the second trimester, when the increasing size of the belly starts to interfere with the full range of motion at the catch. To avoid abdominal compression, the foot stretchers should be moved to a lower position to allow for more space, and the foot straps should be loosened to accommodate potential swelling.
The traditional, deep hip compression at the front of the stroke, known as the catch, must be reduced by limiting the forward slide. Instead of the knees coming close to the chest, the athlete should adopt a more open-angle at the catch, sometimes achieved by slightly splaying the knees to the sides. Crucially, the deep layback at the finish of the stroke should be eliminated entirely, favoring an upright or slightly reclined torso position. This modification shifts the focus from maximal power to controlled, consistent movement, ensuring the exercise remains low-impact and supportive of the changing body mechanics.
On-Water Versus Indoor Rowing Considerations
The environment and equipment used for rowing each present unique safety considerations for the pregnant athlete. On-water rowing, particularly in a narrow shell, introduces risks related to balance, stability, and the potential for capsize, which may become more pronounced as the center of gravity shifts in the later trimesters. Furthermore, the risk of oar-induced abdominal trauma, which can occur if an oar catches the water unexpectedly (“catches a crab”), is a specific concern unique to the on-water environment. The need to enter and exit the boat, often requiring awkward movements near the water, also adds a fall risk not present on a stationary machine.
Indoor rowing on an ergometer is generally considered more adaptable and safer because it eliminates the element of instability and risk of falling into the water. The ease of stopping, adjusting the fan resistance, and controlling the immediate environment makes it simple to manage core temperature and hydration, which is particularly important for avoiding heat stress. However, the fixed nature of the ergometer means that the physical modifications to the stroke are non-negotiable; if the growing belly makes a safe, non-compressive stroke impossible, the athlete must transition to a different form of exercise.
Immediate Warning Signs to Stop Exercising
The onset of certain symptoms during or immediately following a rowing session requires an immediate stop and prompt medical consultation. These warning signs include:
- Vaginal bleeding or a sudden gush or leak of fluid from the vagina.
- Unusual shortness of breath before exertion, chest pain, or heart palpitations.
- Persistent and localized pain, including severe headache or deep pain in the abdomen, pelvis, or back.
- Swelling or pain in only one calf, which can indicate a potential deep vein thrombosis.
- Dizziness or feeling faint.
- Regular, painful uterine contractions.