Rowing, whether on a stationary ergometer or on the water, offers a full-body, low-impact cardiovascular workout that many active individuals wish to continue during pregnancy. For those with low-risk pregnancies, continuing to row is generally considered a safe and beneficial activity, provided appropriate modifications are consistently applied. Safely rowing through gestation requires obtaining clearance from a healthcare provider and making continuous adjustments to the stroke mechanics as the body changes.
General Safety Guidelines for Prenatal Exercise
Before starting or continuing any exercise program, including rowing, securing medical clearance from a physician or midwife is absolutely necessary. All prenatal exercise should aim for moderate intensity, meaning the exerciser should be able to maintain a conversation while working out, often referred to as the “talk test.” This ensures the body is not pushed to exhaustion, which could potentially divert blood flow away from the uterus.
Maintaining a normal core body temperature is a primary concern, so exercising in hot or humid conditions should be avoided to prevent overheating. Hydration is paramount; drinking plenty of water before, during, and after a workout helps manage body temperature and maintain blood volume. After the first trimester, roughly after 16 weeks of gestation, it is important to avoid prolonged periods of lying flat on the back. The growing uterus can compress the vena cava, reducing blood flow returning to the heart.
Specific Considerations for the Rowing Motion
The mechanics of the standard rowing stroke require specific adjustments because of the physical changes associated with pregnancy. A primary concern is managing intra-abdominal pressure, which increases during the powerful drive phase of the stroke. To protect the core and pelvic floor, a pregnant individual should focus on “softening” the abdominal engagement and exhaling during the work portion of the stroke, which is the extension of the legs and the pull of the handle.
The position at the “catch,” where the knees are maximally bent and the body is compressed forward, becomes increasingly problematic as the belly grows. Deep hip flexion in later trimesters risks compressing the uterus against the thighs, which requires reducing the overall range of motion. Lowering the foot stretchers and splaying the knees wider can help create space for the abdomen at the catch position.
The natural shift in the center of gravity, coupled with the joint-loosening effects of the hormone relaxin, increases the vulnerability of the lower back during the stroke. The backward lean, or “layback,” at the finish of the stroke places considerable strain on the lumbar spine. To mitigate this risk, reduce or entirely eliminate the layback, maintaining a more upright torso throughout the movement. While the seated nature of rowing reduces weight-bearing strain on the joints and pelvic floor compared to upright cardio, the stationary position still necessitates careful attention to posture.
Trimester-Specific Modifications and When to Stop
In the first trimester, the main challenge is managing fatigue and nausea, so exercise intensity can generally be maintained at pre-pregnancy levels as tolerated. The second trimester marks the beginning of noticeable physical changes, requiring the first significant adjustments to the rowing stroke. At this stage, the stroke should be shortened by limiting the forward body angle at the catch, and the backward lean at the finish should be reduced to no more than 15 degrees.
By the third trimester, the primary focus shifts to low-intensity, high-rate, and short-duration sessions, emphasizing comfort over performance. The backward lean should be completely eliminated, and the feet should be splayed outward to accommodate the growing bump and prevent compression. If the foot straps become too tight due to swelling, they should be loosened, or a different exercise modality should be considered.
There are absolute warning signs that necessitate immediately stopping the exercise and seeking medical attention. These include:
- Vaginal bleeding
- Fluid gushing or leaking
- Persistent painful contractions
- Chest pain
- Sudden severe pain in the abdomen or pelvis
- Unexplained shortness of breath
- Dizziness or fainting
- Calf pain or swelling, which could indicate a blood clot