RECOMMENDED STRETCHES Stretching prescribed below is always best done either after a session while your muscles are warm or after a short warm up such as 5mins of running, skipping, cycling, rowing etc. Aim to hold stretches for 30-60secs. Practice deep breathing and relax into the stretch. External/Internal Rotation Stretch UPPER BODY STRETCHES Position the stick under the mid portion of the arm & start with the elbow in line with the shoulder. Slowly pull the stick forward to internally rotate the shoulder. Keep the shoulder muscles relaxed during the stretch. The shoulder should rotate & not shunt forward. Hold for 30secs Lat Strech Take a few steps back to stretch the band out Bend knees, drop hips back and sit back on your heels Turn palm up to the roof (yoo can use the other hand to assist if necessary) Let the band tension pull back on your wrist to strech out the lats Hold 60sec each side
Chest/Deltoid Stretch Walk forwar so that the arm your stretching is behind you Turn palm upto roof and turn your body away from the arm being stretched with the band. Hold 60sec each side Kneeling Spine Rotation Kneel with the hands underneath the shoulders & the knees under the hips. Flex & rotate the torso to reach under the body then extend & rotate to raise the arm behind the body. Repeat these movements continuously 10 reps. Reverse Band Fly Attach the band or tubing in a high position & adopt a pronated grip. Keeping the rest of the body stationary, pull the arms to the sides to create an A shape with the arms & torso. The precise position that the arms are raised to can vary depending on the requirements of the exercise. Control the movements back to the start position. 20 reps
Thoracic Extension Lying on the floor, keep hips and lower abdomen flat. Push up with elbows, look toward the ceiling & arch through upper back. HIP MOBILITY STRETCHES Hold each position for 30sec
*Straightening one leg and flatten pelvis onto floor LOWER BODY STRETCHES Calf Raise Rest the barbell behind the neck on the upper trapezius muscle. Rock forward and onto the balls of the feet & backwards onto the heel. Repeat the movement while trying to keep the knees straight. Contract the thighs to assist in keeping the knees straight. 25 reps
Hip Flexor with Lateral Flexion Maintain upright position, activate gluteals & abdominals Stretch through front of thigh this will extend to arm pit with arm raise. Reach toward the roof with the hand the same side as the stretch. Quadriceps Standing or lying, hold onto ankle (not feet) and pull toward your glutes. Avoid pelvis tilting, keep knees close together. Stretch through front of thigh.
Hamstring Lying flat on the floor, lift one thigh toward your chest. Progressively straighten leg until you feel the stretch. Adjust the angle of your ankle, knee & hip to stretch different areas of your hamstring. Lower Back Lye on back, keeping hips & shoulders flat on ground. Pull top leg across body and hold in place with hand. Sources: Essential stretches for AIS Triathletes Visual Coaching Pro Software Mark Alexander Triathlon Exercises