STRETCHING FOR TRIATHLETES

 

 

 

 

 

 

 

 

 

Hold all of the following stretches for 30 seconds:

 

Kneeling Hip flexor stretch

  • Kneel in a lunge position on a mat, back knee resting on the ground

  • Raise your arms straight above your head

  • Push hips forward

  • Change sides

 

Kneeling quad stretch

  • Kneel in a lunge position on a mat, back knee resting on the ground

  • Keeping an upright position with your torso, hold your back foot with the hand of the same side pulling your foot in towards your bum

  • Change sides

 

Inner-thigh stretch

  • Kneel on a mat, sitting back onto your heels

  • Place your legs into a v-position

  • Lean forward from your hips keeping your back straight

 

Lat stretch

  • Kneel on a mat, sitting back onto your heels, knees together

  • Lean forward from your hips keeping your back straight

  • Extend your arms over your head placing your palms on the ground

  • Crawl your fingertips forward to increase the stretch

 

Lying lower back stretch

  • Lie on your back, legs straight, arms out to the side

  • Bend one leg to a 90 degree angle and let it drop to the opposite side keeping your shoulders on the ground

  • For a deeper stretch place your hand on your knee and gently push downwards

  • Change sides

 

Hamstring stretch

  • Place one leg onto a bench keeping hips, knees and feet in a straight line

  • Bend from your hips over the outstretched leg

  • Change sides

 

Calf stretch

  • Place the toes of one foot on the edge of a step

  • Let your heel hang down over the edge of the step and hold

  • Change sides

 

Chest stretch

  • In a standing position, hold onto the side-edge of a door frame or wall with your fingertips.

  • Keeping your arm straight turn away from the door or wall until you have your back to your fingers

  • Change sides

 

Tricep stretch

  • Take you right arm, bend at the elbow and reach over your head to touch your shoulder blade

  • Take you left arm, bend at the elbow and reach behind your back with your palm facing behind you

  • Join your hands up behind your back by locking your hands together in a "monkey grip"

  • Change sides

 

Neck stretch

  • Lean your head to the side

  • Place your hand onto the top of your head and gently pull to the side

  • Do not force the movement

  • Change sides

Thanks to Sarah Thornton for these stretches