Triathlete's Postural Workout
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.
1. Stand with both feet equally balanced on the floor, your shoulders relaxed but retracted back. Shift your weight onto your right foot. 2. Raise your left leg towards your chest by bending your left knee. Grasp your toes with your left hand. Rest your right hand on your right hip. 3. Extend your left leg, straightening it while pulling your foot inward as your extended leg moves to come in line with your torso. 4. Gaze at a single spot on the floor about a body's length in front of you. Flex your foot so that your toes curl back towards you. Hold for 5 seconds. 5. Lower your foot to the floor, and repeat five times on each side.
1. Lie facedown, legs extended behind you with toes pointed. Position the palms of your hands on the floor slightly above your shoulders and rest your elbows on the floor. 2. Push down into the floor, and slowly lift through the top of your chest as you straighten your arms. 3. Pull your tailbone down towards your pubis as you push your shoulders down and back. 4. Elongate your neck and gaze forwards. 5. Hold for up to 15 seconds. Release and repeat, performing three repetitions.
Lying-Down FIgure 4
1. Lie on your back with your legs extended. 2. Point the toes of both feet. Bend your right knee and turn the leg out so that your right ankle rests on your left thigh just above the knee, creating a figure 4. 3. Bend your left leg, drawing both legs (still in the figure 4 position) in towards your chest as you grasp the back of your left thigh. 4. Push your right elbow against your right inner thigh, turning out the right leg slightly to increase the intensity of the stretch. 5. Return to the starting position, switch legs, and repeat.
1. Sit on the floor. Lean back slightly, bending your knees, and support yourself with your hands behind your hips. 2. Exhale, and lift your feet off the floor as you lean back from your shoulders. Find your balance point between your sit bones and your tailbone. 3. Slowly straighten your legs in front of you so that they form a 45-degree angle with your torso. Extend your arms, and point your toes. 4. Pull your abdominals in towards your spine as they work to keep your balance. Stretch your arms forwards through your fingertips, and elongate the back of your neck. 5. Hold for 10 to 20 seconds.
Rolling Like A Ball
1. Sitting with your legs bent and feet raised off the floor, find your balance point. Place your hands around the backs of your thighs. 2. Using your lower abdominals to lift your hips, roll back onto your shoulders. 3. Exhale, using your abdominals to roll up to your balance point. Keep your shoulders relaxed throughout the movement.
1. Sit to one side with your knees bent and your legs folded one on top of the other. Inhale, reaching your other arm toward the ceiling. 2. Exhale, reaching your arm in the direction of your ankles, pulling your navel toward your spine and rotating the torso slightly backwards. 3. Inhale, returning to the starting position. Repeat on the other side.
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.
Spinal Rotation Stretch
1. Lie on your back, with both legs elongated and parallel and your arms extended away from your torso, palms facing up. 2. Bend your right leg, placing the sole of your foot on the floor. 3. Carefully lift your buttocks off the floor, tilting your torso slightly to your left, and cross your right leg over to your left side, with your knee bent at a right angle. 4. Hold, return to the starting position and repeat on the other side.