stretching in triathletes

8/7/2019 stretching in triathletes

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Presented to you by:

Albert Salopek ATC

Sport Specific Stretches for Triathletes

1. Hamstring Stretch

1. Lie on back with strap hooked around foot.

2. Keeping knee straight and back in neutral, pull

leg up until you feel a light stretch on the back of

the leg.3. 3 Sets x 30 second holds.

3. Hip Internal Rotator Stretch

1. Lie on back with ankle resting on opposite knee.

2. Keeping back in neutral, grasp behind knee andpull leg towards chest until you feel a light stretch

in your gluteal area.

3. 3 Sets x 30 second holds.

2. Adductor Stretch

1. Lie on back with strap hooked around foot.2. Keeping knee straight and back in neutral, pull

leg up and out until you feel a light stretch on the

inside part of the leg.


4. Hip External Rotator Stretch

1. Lie on back with both knees bent.

2. With one hand grasp behind knee and with theother hand grasp behind ankle.

3. Gently pull your shin so your knee comes up

towards opposite shoulder.


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Albert Salopek ATC


5. Quadriceps Stretch

1. Lie on stomach with strap hooked around foot.2. Keeping back and neck in neutral, pull foot

towards buttock until you feel a light stretch in the

front part of the leg.


7. Psoas Stretch with a Roller

1. Lie on your back with a roller underneath your

hips.2. Grasp behind one knee and gently pull knee

toward your chest until you feel a light stretch on

the opposite hip flexor.


6. ITB Stretch with a Roller

1. Lie on your side with hip resting on top of roller and body supported with your elbow and opposite

foot.

2. Keeping neck and back in neutral, gently roll On

the outside part of the thigh between the hip andknee.

3. 1 Set x 1-2 Minutes.

8. Thoracic Spine Extension

1. Lie on back with a roller underneath your

shoulders and both knees bent.2. Keeping belly button sucked in towards your

spine, lift hips off the ground so your spine is

parallel to the floor.

3. Gently roll back and forth so the roller covers thelength of you shoulder blade.







Albert Salopek ATC


9. Pectoral Stretch

1. Lie on your back with spine resting on top of aroller. Make sure head is supported on the roller.

2. Gently allow arms to lay to the side over the

roller as if making a ‘T’ with your arms.


11. Bow & Arrow Stretch

1. Lie on your side with arms resting on top of eachother.

2. Rotate through your spine and move your top

hand back as if stringing a bow.


10. Gastrocnemius Stretch

1. Standing with your knees straight and the balls of

your feet resting on the edge of something (stair,

half roller, curb etc.).2. Gently feel a light stretch on back part of the calf.


4. Repeat same stretch with knees bent.

12. Lumbar Rotation Stretch

1. Seating up straight with one leg outstretched andthe other leg bent so your ankle is behind opposite

knee.2. Rotate through your lumbar spine toward the bent

knee side and rest elbow on opposite knee.







Albert Salopek ATC


13. Cervical Stretch

1. Sitting up straight with hands behind your back,grasp each forearm with opposite hand.

2. Gently side bend your head to one side until you

feel a light stretch on the side of your neck.


14. Posterior Shoulder/Rhomboid Stretch

1. Sitting up straight, grasp your elbow and pull armacross your chest. Make sure to keep both shoulders

from elevating.

2. Gently side bend your head to the opposite side

until you feel a light stretch on the posterior portionof the shoulder and shoulder blade area.






Presented to you by:Albert Salopek ATC


1. Single Leg Balance

1. Standing up straight, balance on single leg.

2. To challenge yourself, stand on various surfaces

(pillows, rolled up blankets etc.) or close your eyes.3. 3 Sets x 1 Minute balance time.

3. Resisted Side Steps1. Place Thera-band around ankles and stand in a

mini squat position.2. Gently side step paying special attention towards

not hiking up your hip or rocking your body back

and forth like a weeble wobble.3. 3 Sets x 15 Reps

2. Bilateral Heel Raises

1. Standing with your knees straight and the balls of

your feet resting on the edge of something (stair,

half roller, curb etc.).2. Gently lift your heels off the ground and rise up

onto the balls of your feet.

3. Slowly transfer onto a single leg and lower yourself back down with total control and no

wobbling.

4. 3 Sets x 15 Reps.

4. Quarter Squats1. Standing with feet about shoulder width apart.2. Keeping neck and back in neutral, hinge at the

hip and bend at the knee.

3. Make sure knees do not move out past your toesor let your knees buckle in towards each other.

4. 3 Sets x 15 Reps.





Presented to you by:Albert Salopek ATC


5. Forward Ball Roll

1. Kneeling on the ground with elbows supported

on a Fit-Ball with neck and back in neutral.

2. Slowly roll the ball out so the shoulders and hipsboth move as one unit. Keeping your neck and back

in neutral.

3. Move out as far as you can without loosingneutral position.

4. 3 Sets x Fatigue.

6. Side Planks

1. Lie on your side with upper body supported on

your elbow. Make sure your entire body is perfectly

straight as if you were standing.2. Suck your belly button towards your spine and

lift your hips off the ground. Keep you neck and

back in neutral.3. 3 Sets x Fatigue.



This information is provided as a learning resource for the benefit of our

clients. It is general in nature and is not intended to replace personalconsultations with your medical professionals.

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stretching in triathletes