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).