Stretching and Exercises

 

Stretching before and after any exercise should be a normal part of your workout!. Stretching before exercise helps to warm up the muscles you are about to work on, enabling better performance and importantly, helps to prevent injury.  After a workout, stretching is equally essential as it will assist your recovery from exercise and reduce muscle soreness. Below are some simple stretches to help with your body health.

TRIATHLON STRETCHES 

SWIM
Doorway Pec Stretch (for flexibility) 

STARTING POSITION

Stand in an open doorway. Raise each arm up to the side, bent at 90-degree angle with palms forward. Rest your palms on the door frame. 

ACTION

Slowly step forward with one foot. Feel the stretch in your shoulders and chest. Hold for 30 seconds. Step back and relax.

REPETITION

Repeat 3 times on each side. 


BIKE
Calf Stretch (to relieve tight calves)

STARTING POSITION

Stand near a wall with one foot on the other, front knee slightly bent.  

ACTION

Keep your back knee straight, your heel on the ground, and lean toward the wall. Feel the stretch all along the calf of your back leg.

REPETITION

Hold this stretch for 20-30 seconds. 


RUN
Kneeling Hip Flexor Stretch 

STARTING POSITION

Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.

ACTION

  • Lean forward, stretching your left hip toward the floor.
  • Squeeze your butt; this will allow you to stretch your hip flexor even more. 
  • Hold for 30 seconds

REPETITION

Switch sides and repeat 3 times.



STANDING HAMSTRING STRETCH

STARTING POSITION

Find a stool or object of comfortable height. Leave one foot on the floor and rest the other foot on the stool with the knee slightly bent. 

ACTION

Lean forwards and down, keeping your back straight, until you feel a stretch in the middle of your hamstrings. If you do not feel much of a stretch then lean forwards more and try pushing your bottom backwards to increase the stretch.

REPETITION

Hold for 30-60sec and repeat 2 to 3 times on each leg. 

   

GLUTE STRETCH
(known as the Pretzel Stretch)

STARTING POSITION

Lie flat on your back and bend both knees. Cross one leg over the other so your foot is on the opposite knee.

ACTION

Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock.

REPETITION

Hold for 30seconds - 1min and repeat a few times daily if necessary.