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Triathlete's Beginner Stretching Routine
1. Stand with your legs and feet parallel and shoulder-width part, and your knees bent very slightly. Tuck your pelvis slightly forwards, lift your chest and press your shoulders down and back. 2. Bend your left knee, and step your right leg back behind your body, extending it straight. 3. Place your palms on your knee, and hold for 15 seconds. 4. Release the stretch, switch legs and repeat.
Wide-Legged Forwards Bend
1. Stand with your legs and feet parallel and generously outside of shoulder width. Bend your knees very slightly and tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Exhale, and bend forwards from your hips, keeping your back flat. Draw your sternum forwards as you lower your torso, gazing straight ahead With your elbows straight, place your fingertips or palms on the floor. 3. With another exhalation, place your hands on the floor in between your feet, and lower your torso into a full forwards bend. Lengthen your spine by pulling your sit bones up towards the ceiling and drawing your head to the floor. If possible, bend your elbows and place your forehead on the floor. 4. Hold for 30 seconds to 1 minute. To return to your starting position, straighten your elbows and raise your torso while keeping your back flat.
Straight-Leg Lunge (Modified)
1. Stand with your legs and feet parallel and shoulder-width apart. Bend your knee very slightly and tuck your pelvis slightly forwards, lift your chest and press your shoulders downwards and back. 2. Take one step forwards with the right foot. 3. Keeping your legs straight, lean your torso forwards as far as possible over your right leg. Allow the weight of the upper body to intensify the stretch. 4. Place your hands flat on the floor on either side of the front foot. 5. Return to standing, and repeat on the other side.
1. Lie supine on a mat with your legs together and arms outstretched. 2. Bend your right knee, and bring your foot to your body's midline while clasping your hands together to hold your knee. Hold the stretch for 15 seconds. 3. Clasping your hands together to hold your knee, bend your right knee and rotate the right leg to the left, bringing the side of your leg against your chest. 4. Hold the stretch for 15 seconds, and then return to the starting position. Repeat the entire sequence with the left leg bent.
Unilateral Leg Raise
1. Lie on your back with both legs extended and your spine in a imprinted position so that your lower back touches the floor. 2. With your hands placed on your hamstrings just below the knee, extend and straighten your left leg towards the ceiling. 3. Point both feet, and hold for 15 to 30 seconds. 4. Switch legs, and repeat on the other 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.
Hip and Iliotibial Band Stretch
1. Sit on the floor, sitting up as straight as possible with your back flattened and your legs extended in front of you in parallel position. Your feet should be relaxed and flexed slightly. 2. Extend your left leg straight in front of you, and bend your right knee. Cross your bent knee over the straight leg, and keep your foot flat on the floor. 3. Wrap your left arm around the bent knee so that you are able to apply pressure to your leg to rotate your torso. 4. Keeping your hips aligned, rotate your upper spine as you pull your chest in towards your knee. 5. Hold for 30 seconds. Slowly release, and repeat three times on each side.
1. Stand with your legs straight, one foot behind the other. 2. Bring your front leg forwards, and bend your front knee. 3. Keeping both heels on the floor, lean into your front leg until you feel the stretch in your back calf muscle. Hold for 15 seconds. Repeat sequence three times on each leg.
1. Stand with one foot about one stride length back, knee bent. 2. Bring the other foot forwards and bend at the knee. 3. Keeping both heels on the floor lean into the stretch as you bend your back knee. Once you feel the stretch, hold the position for 15 seconds. Repeat stretch three times. Switch legs and repeat sequence three times.
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