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Key Points
to Remember when looking at Flexibility / Range
of Movement:
1. As the sport of Triathlon involves 3 dynamic
activities all requiring elements of symmetrical
movement patterns, it's important we compare our
left versus right sides when assessing our Range
of Movement (ROM); with the aim of having comparatively
equal ROM between our left and right side, whilst
also feeling an equal amount of tension within
our muscles groups.
2. Whilst stretching, try to breath predominately
using your diaphragm (eg: allow your abdomen to
distend prior to allowing your ribs cage to expand)
as this will help engage our most important respiratory
muscle... the diaphragm. Thereafter, keep your
breathing relaxed and controlled, and on each
exhalation, try to relax further into the movement
(as opposed to trying to fight against it).
3. Your soft tissue structures (eg: muscles, tendons)
will respond more readily if they are first warmed
up. Therefore, a light warm up should be conducted
prior to performing any stretching routines; with
the majority of your stretching being conducted
towards the end of your training session / as
part of your session warm down.
4. Each position should be held for approximately
30 - 45 seconds...
Disclaimer: The information and
exercises provided on this website are for educational
and entertainment purposes only, and are not to
be interpreted as a recommendation for a specific
treatment plan, product, or course of action.
Exercise is not without its risks, and this or
any other exercise program may result in injury.
They include but are not limited to: risk of injury,
aggravation of a pre-existing condition, or adverse
effect of over-exertion such as muscle strain,
abnormal blood pressure, fainting, disorders of
heartbeat, and very rare instances of heart attack.
To reduce the risk of injury, before beginning
this or any exercise program, please consult a
healthcare provider for appropriate exercise prescription
and safety precautions. The exercise instruction
and advice presented are in no way intended as
a substitute for medical consultation. We disclaim
any liability from and in connection with this
program. As with any exercise program, if at any
point during your workout you begin to feel faint,
dizzy, or have physical discomfort, you should
stop immediately and consult a physician.
Global Muscle
Stretch
Why: This 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.
Primary Muscle Group:
Soleus (calf)
Why: Similar to the Gastrocnemius, the Soleus
is a postural muscle situated in the calf area,
which in conjunction with the previously mentioned
Gastroc and Plantaris muscles blends to become
the Achilles Tendon.
However, unlike the Gastrocnemius, the Soleus
muscles attachments start below the knee joint
and extend to the heel; and therefore this muscle
is best stretched with the knee joint flexed /
in a slightly bent position.
Start: Stand on your right leg, with your foot
facing forwards (heel on the floor). With you
right knee slightly bent, position you left foot
and shin behind your right leg (as noted in the
photo). Action: Whilst keeping your body upright,
by allowing your hips to shift forwards you should
start to notice an increase in tension / stretch
occurring through your lower calf region. (Thereafter,
please refer to the 'key points to remember' as
previously highlighted).
Finish: Slowly bring yourself back to an upright
position, releasing your left leg from behind
your right foot - and swap side.
Note: Whilst it is suggested that you keep your
front foot pointing forwards (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.
Primary Muscle Group: Gastrocnemius
(calf)
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.
Primary Muscle Group:
Gluteals / Piriformis Stretch
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).
Primary Muscle Group:
Hip Flexors (Psoas + Rectus Femoris) and Quadriceps
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.
Primary Muscle Group:
Hamstrings
Why: Predominately classed as a muscle that aids
posture, the Hamstring group also work to facilitate
our cycling action / cadence. Additionally, they
are actively engaged in helping to flex the knee
following the loading phase of the of the gait
cycle; and eccentrically (ie: control knee extension)
through the swing phase of the gait cycle.
Start: Start by crossing one leg over another
(eg: left leg over right).
Action: Whilst trying to keep the rear leg straight,
flex / bend forward at the hips and allow your
arms hang free. (Thereafter, please refer to the
'key points to remember' as previously highlighted).
Finish: To exit this position, bend your knees
and slowly lower your hips towards your heels,
before engaging your gluts and quads in order
to help return you to an upright position.
Note: If you have a history of back problems,
it is advised that you choose an alternative method
to facilitate this stretch.
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