EPC Logo (5).png
  • About Us

    • Mission
    • Coach Arthur
    • Coach Tammi
    • Coach Stephanie
    • Coach Lilian
    • Community
    • Testimonials
    • Media
  • Elevate Services

    • Online Coaching
    • Swim Stroke Development
    • Swim Stroke Analysis
    • Swim Squad
    • Track Squad
  • Elevate Junior

    • Learn to Swim
    • Our Classes
    • Babies Swimming Lesson
    • Toddlers Swimming Lesson
    • Kids Swimming Lesson
    • Terms & Conditions
    • Contact Form
  • Exercise Library

    • Swim Drills
    • Run Drills
    • Cyclist Flexibility
    • Cyclist Legs & Arms
    • Cyclist Core Strength & Stability
    • Cyclist Balance & Posture
    • Runner's Stretches
    • Runner's Exercise (Primary Muscles)
    • Runner's Exercise (Secondary Mu...
    • Triathlete's Beginner Stretching Routine
    • Triathlete's Intermediate Stretching Rou
    • Triathlete's Advanced Stretching Routine
    • Runner's Beginner Strengthening Routine
    • Runner's Intermediate Strengthening Rout
    • Runner's Advanced Strengthening Workout
    • Runner's Core Focus
    • Cyclist's Beginner Workout
    • Cyclist's Intermediate Workout
    • Cyclist's Advanced Workout
    • Triathlete's Quariceps Strengthening Wor
    • Triathlete's Strong Back Workout
    • Triathlete's Core-Stabilising Workout
    • Triathlete's Low Impact Workout
    • Triathlete's Stamina Workout
    • Triathlete's Balancing Workout
    • Triathlete's Postural Workout
    • Triathlete's Full-Body Workout
  • Packages

    • Purchase Your Squad Plan
    • Book Your Squad Training
  • More

    • Swim Squad Lane Etiquette
    • Swim Squad Training Abbreviations
    • Track Squad Training Guide
    • TrainingPeaks
    • Shop
    • Contact Us!
  • More

    Use tab to navigate through the menu items.
    Book Session
    Cyclist Flexibility Exercise Library
    All Categories
    Spinal Twist
    00:27

    Spinal Twist

    1. Sit on the floor, with your back straight. Extend your legs in front of you, slightly more than hip-width apart. 2. Lift yourself as tall as you can from the base on your spine. Ground your hips into the floor. 3. Lift up and out of your hips as you pull in your lower abdominals. Twist from your waist to the left, keeping your hips squared and grounded. 4. Slowly return to the centre. 5. Lift up and out of your hips again, twisting in the other direction. 6. Return to the centre. Repeat.
    Chest and Front Deltoids Stretch
    00:10

    Chest and Front Deltoids Stretch

    1. Stand straight with your arms behind your back and your hands clasped together. 2. Pinch your shoulder blades together as you reach and lift your arms away from your body, making sure to keep your elbows straight. 3. Hold for 15 seconds before returning your arms to the starting position. Repeat.
    Latissimus Dorsi Stretch
    00:17

    Latissimus Dorsi Stretch

    1. Clasp your hands together above your head, your palms turned upwards towards the ceiling. 2. Reach your hands outwards as you make a circular pattern with your torso. 3. Slowly make a full circle. Repeat.
    Shoulder Stretch
    00:09

    Shoulder Stretch

    1. Stand up straight, with your left arm draw across your body at chest height. With your right hand, apply pressure to your left elbow. 2. Hold for 15 seconds, release, and repeat.
    Trapezius Stretch
    00:15

    Trapezius Stretch

    1. Standing with your feet parallel and shoulder-width apart, gently grasp the side of your head with your right hand. 2. Tilt your head towards your raised elbow until you feel the stretch in the side of your neck. 3. Turn your head towards your right shoulder, as you continue to feel the stretch. 4. Hold for 15 seconds, and repeat.
    Hip Flexor Stretch
    00:11

    Hip Flexor Stretch

    1. Kneeling, bring one leg forwards, with your foot in front of your knee. 2. Slowly lean forwards and push your pelvis downwards until you feel a stretch in the front of your hip. Hold for 15 seconds. Switch legs, and repeat.
    Upper and Lower Back Stretch
    00:10

    Upper and Lower Back Stretch

    1. Sit on the floor or on an exercise mat, with your legs extended in front of you, your ankles bent at a 90-degree angle so that your toes point towards the ceiling. 2. Loosely clasp your hands, and rest your forearms on your knees, bending your torso forwards from your hips. 3. Without bouncing continue to lean forwards, concentrating on stretching your entire spine. 4. Hold at your lowest point for about 15 seconds, and repeat.
    Scoop Rhomboids
    00:15

    Scoop Rhomboids

    1. Sit on the floor and extend your legs in front of you in parallel position. Bend your knees slightly, keeping your heels on the floor. 2. Grasp beneath your hamstrings with your hands. 3. Keeping your chin down, round your upper back down as you lean back towards the floor. Hold for 10 to 15 seconds. 4. Slowly roll up to the starting position, and repeat if desired.
    Piriformis Stretch
    00:15

    Piriformis Stretch

    1. Lie on your back with your knees bent. 2. Bring your left ankle over your right knee, resting it on your thigh. Place both hands around your right thigh. 3. Gently pull your right thigh towards your chest until you feel the stretch in your buttocks. Hold for 15 seconds and switch sides. Repeat sequence on your left leg.

    © 2019 by ELEVATE PERFORMANCE COACHING PTE. LIMITED. CRN: 201907719D. All rights reserved.