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Triathlete's Strong Back Workout
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.
Backwards Ball Stretch
1. Sit on a Swiss ball in a well-balanced, neutral position, with your hips directly over the centre of the ball. 2. While maintaining good balance, begin to extend your arms behind you. 3. Walk your feet forwards, allowing the ball to roll up your spine. 4. As your hands touch the floor, extend your legs as far forwards as you comfortably can. Hold this position for 10 seconds. 5. To deepen the stretch, extend your arms and walk your legs and hands closer to the ball. Hold this position for 10 seconds. 6. To release the stretch, bend your knees, drop your hips to the floor, lift your head off the ball and then walk back to the starting position.
Forward Lunge with Twist
1. Begin in the end position of Forwards Luge with your right leg forwards. 2. Place your hands on the floor on either side of your right foot. 3. Balance your weight on your left hand, and carefully and slowly guide your right arm up towards the ceiling, twisting your torso. 4. Return to the centre, and repeat on the other side.
1. Lie on your back with your left leg straight and right leg bent, placing your right foot on your left shin. 2. Keeping both shoulders on the floor, slowly bring your right leg across your body until you feel the stretch in the area between your lower back and hips. Stretch only as far as your shoulders will allow without one of them rising from the floor. 3. Hold for 15 seconds, and repeat sequence three times on each 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.
The Dead Bug
1. Lie on your back with the roller placed lengthwise under your spine, your buttocks and shoulders resting on the roller. Place your hands and forearms flat on the floor for stabilisation. Draw your knees up so that your legs form a tabletop-like position. 2. Lift your head, neck, and shoulders. 3. Press the palms of your hands onto your knees, creating your own resistance as you try to balance. Flex your toes and keep your elbows pulled in to your sides. Hold for 10 seconds. Repeat.
Prone Heel Beats
1. Lie facedown with your arms lifted off the floor by your hips, palms up. Draw your shoulders down away from your ears. Turn your legs out from the top of your hips and pull your inner thighs together. 2. Pull your navel off the mat and toward your spine, pressing your pubic bone into the mat. Lengthen your legs and lift them off the mat, tightening your thigh muscles. 3. Press your heels together and then separate them in a rapid but controlled motion. 4. Beat heels together for eight counts, then return to the starting position. Repeat sequence.
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.
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