In the last of our current series of Stretches for Triathletes, Carl Holland looks at the Global Muscle Stretch.

Why: This particular stretch/movement pattern incorporates a host of muscle groups throughout our body, so it will typically target/be felt by an individual in areas which are tight and or structurally restrictive for them.

Consequently, this full body stretch and mobility exercise, could help to improve our ability to twist/rotate our body – such as when breathing during front crawl.

Start: Start by laying flat on your back, with your arms stretched out above your head.

Action: Bring your right arm down to shoulder level, before slowly starting to twist/rotate your hips to the left. Now bring your right knee level with your hips, before attempting to straighten your right knee; but remember, you are also aiming to keep as much of your right arm in contact with the ground as possible. (Thereafter, please refer to the ‘key points to remember’ as previously highlighted).

Finish: To exit this position, gradually reverse this set up – ie: bend your right knee, let your legs come together, before slowing returning to lying flat on your back and allowing your right arm to return to its original position above your head and alongside the left arm.

In the fourth of our series of Stretches for Triathletes, Carl Holland of the Drummond Clinic looks at the Gastrocnemius (calf) muscles.

Why: The Gastrocnemius is predominately a postural muscle, which in conjunction with 2 additional muscles (Soleus and Plantaris) blends to become the Achilles Tendon. Additionally, with the Gastrocnemius having its attachments located above the knee joint and onto the heel bone, this muscle is best stretched with the knee joint in a straightened position.

Start: Whilst keeping your legs approximately hip width apart and both feet pointing toward the front (ie: 12 o’clock), step your left foot towards the rear (as shown similarly in the photo).

Action: At this point, your rearward leg should be placed sufficiently to the rear so that when you attempt to place your heel on the floor, you feel an element of tautness / a stretch in your calf. (Thereafter, please refer to the ‘key points to remember’ as previously highlighted).

Finish: Slowly release your rearward heel from the floor, and swap legs.

Note: whilst it is suggested that you keep your rear foot pointing to the front (ie:12 o’clock), alternative rear foot positions (eg: 11 and 1 o’clock) can help to facilitate a slightly different emphasis / stretch on your calf.

In the third of our series of Stretches for Triathletes, Carl Holland of the Drummond Clinic looks at the Gluteal muscles.

Why: The Gluteal muscles are predominately phasic in nature, and aim to drive the leg downwards and backwards (with an element of sideward movement also indicated depending on specific muscle attachments). Thus they are an important muscle group in both the running and cycling movement patterns.  Additionally, with the deeper Piriformis muscle often implicated alongside sciatic related symptoms, we can help reduce this muscles impact on the sciatic nerve by reducing its overall tension.

Start: Whilst trying to keep your left leg straight and your back upright / sitting tall, bring your right foot over your left leg (as shown similarly in the photo).

Action: With your left arm, gradually draw your knee towards to your chest, whilst aiming to keep your right foot to the outside of your left leg and your body facing forwards. In this position, you should notice an increase in tension through your gluteals / bottom.  (Thereafter, please refer to the ‘key points to remember’ as previously highlighted).

Finish: After releasing your arm from around your leg, slowly uncross your legs and switch / reverse this position to the facilitate a similar stretch on the opposite side (remembering to note any differences in tightness / tension between your left and right sides).

In the second of our series of Stretches for Triathletes, Carl Holland of the Drummond Clinic looks at the Hip Flexor stretch.

Why: Due to its attachments, our primary hip flexor muscle (ie: Psoas) can be classed as both postural and phasic muscle, whilst the Quads are predominately used to straighten (extend) the knee. Consequently, both of these muscle groups will need to have good functional length / range of movement in order to facilitate a smooth cycling and running action.

Start: Start with you left foot flat on the floor, and whilst keeping your legs approximately hip width apart, place your right knee behind your hips. To facilitate a deeper stretch, you may wish to lift / support your rearward leg / foot (as shown similarly in the photo). Action: Whilst keeping your body upright, slowly allow your rearward hip to travel in a diagonal forward / downward movement. You should start to notice an increase in tension across the front of this hip. (Thereafter, please refer to the ‘key points to remember’ as previously highlighted).

Finish: Slowly return to an upright posture, before slowly releasing your rearward foot / leg. Note: You may wish to place something soft on the ground to protect your knees when performing this stretch.

For other stretches covered in this series, visit Stretches for Triathletes on the website.