Mobility Routine For Triathletes | 8 Fundamental Stretches

Mobility Routine For Triathletes | 8 Fundamental Stretches


– The combination of hours
spent cycling and time sat down can lead to very tight hips. Well, with that in mind,
we’re gonna be covering some general mobility exercises with
extra focus on the hip area. And the best part is you
don’t need any equipment, just make sure you’re warm and
you go into these exercises gently, and you should just
go until you feel the stretch and then try and relax in that position, remembering to breathe throughout. Right, start off with
a very simple upright stretch for the trunk. Take a big breath in and raise
your arms up above your head, then interlink your fingers
and stretch up before holding on to alternate wrists, pulling
gently across until you feel the stretch down the side of your trunk. Come back to the midline in between each, and then once you’ve either
side, if you’re feeling comfortable add in a bit
of a back bend to open up the front of your chest. (relaxed music) With slightly soft knees,
fold at the hips and bring your hands towards the ground. If you can’t reach the floor, don’t worry, just add a little bit more of a knee bend. You should start to feel a stretch down the back of your legs. Just relax there for a moment,
and then pop your hands on the floor and step
backwards with your feet, until you get into the
downward dog position. Now for this, imagine you’ve
got a perfect hinge at your hips, so it should be a
straight line from your hands up to your hips, and
then a straight line back down from your hips to your heels. Try and imagine you’re pulling
your hips up towards the sky. And now, once you’ve perfected
this position and you’re comfortable, focus on
pushing your weight through your fingers and down through your heels. And then, gently alternate
a slight knee bend so you’re focusing on pushing the opposite
heel down to the ground, which should generate a
stretch through the calf. Right, staying in the
downward dog position, bring one foot through
to between your hands. You want to try and have a
roughly 90 degree angle at your ankle and at your knee. And then, with the back foot
you can come off slightly onto your toes, whatever feels
comfortable, but this should put you into the lunge position. From here, take a breath in
and then once you’ve got your balance, lift both your
arms up above your head, stretching up and trying to
open the front of your hip. Try and hold this position
and then gently drop the hip towards the ground. To add a deeper stretch to the hip flexor, make a mini trunk bend
away from your back leg. And then place both hands
back onto the ground, return the front leg back behind you, and resume that downward dog position. Have a moment to stretch and relax, before repeating the same
movement on the other side. Now repeat the beginning of the movement, so back into the lunge position, and this time we’re gonna
add in some rotation. So start off with your left
hand on the ground if you’re using your right leg forwards,
and then with your right arm, lift it up towards the
sky so you’re opening up your chest, and then if
you’re comfortable with this, bring your arm back down
and if you want a bit more rotation, try placing your
left elbow onto your knee and then put your hands
together like this and that can add in that extra trunk rotation. Now it’s really important for
these exercises, ’cause you’re using your ribs to make
sure that you keep breathing throughout the whole movement. And again, come back to the normal lunge, back into downward dog, and
then repeat on the other side. Okay, it’s time to sit down. We’re gonna look at glutes, and I’ve got a couple
of alternatives here. But this first one, I find is a fail-safe for really getting that stretch. So you’re gonna start off by
laying down with your knees bent, feet flat on the floor,
and then taking one leg and popping your ankle
across in front of your knee, just on your thigh here, and then with your hands
you’re gonna thread them around behind this thigh and
from there you’re just gonna gradually roll back, pulling
that leg towards you, and should start to feel the
stretch in that glute already. If you don’t feel a stretch
when you’re laying down like this, then you can just try
and pull it slightly closer by lifting your head and
pulling your hands towards you and that should really
start a nice stretch. And if you need more, you can
actually use this elbow to try and push the far
knee out a little bit. It adds a bit more rotation. Okay, for an alternative
that it isn’t so much purely glutes, but it
does work your glutes, and it’s also a lot of rotation. Start off by imagining you’re
gonna cross your legs with your bottom leg, so just put
it underneath you like this, with your knee facing pretty
much forwards, and then the spare leg, you’re gonna pop
your heel, or your ankle, over that knee like this. So you’re sort of twisting
yourself, and then from here, you’re gonna pop this elbow
over your opposite knee, and then you can just
gradually start to rotate, and you should start to feel
a nice stretch through here but also you’ll feel a bit of
a stretch on the other side. Make sure you keep your
body nice and upright. You should feel a good
rotation through your spine. And then keeping your head
in line with your torso, just start to push that rotation around, making sure that you continue to breathe. Okay, back into sitting, and
this is a really nice hip opener so you’re just gonna
pop the soles of your feet together so they’re touching,
and you can hold onto them to start with, just secure
that position and then let your knees just relax out to the side. And once you’ve got this
position just make sure you’re keeping good posture so you’re
staying nice and upright. And if you want to add a
little bit of an extra stretch, hold onto your feet or your
ankles and then just put a little bit of pressure
down through your elbows right through your knees
just to help the stretch. To finish off, this is
one of my favorites, probably because it involves laying down. So start off with your knees
bent and your feet flat on the ground, arms out to
either side, and then drop your knees to one side together,
and you should start to feel a stretch down the side of your torso. And then to really make
it a full body rotation, turn your head in the opposite direction. And if you still want
more stretch from here, you can take your top leg further over and actually add a little bit
of pressure with that arm, just to add that rotation. And if you are actually
stretching with a partner, this could be a great
chance to get them to help with the stretch, so ask
them to put a little bit of downward pressure on
the opposite shoulder and opposite hip, just adding
slightly to that rotation. Right, these exercises obviously
work for me but all of us have different bodies with
different areas of tightness so, use this as a bit of a guide and work out what’s best for you. If you want to catch all of our videos, just hit the globe to subscribe. And if you want some ideas
on how to use a foam roller to help with your stretching, we’ve made a video on that just here. And if you want some more
exercises for general strength and conditioning for
beginners, that’s just here.

19 Replies to “Mobility Routine For Triathletes | 8 Fundamental Stretches”

  1. Great routine, that glute stretch is my favorite. But if you ever see me that deep into a forward lunge, please alert the hospital that I'll be arriving shortly.

  2. Hey … here's a question for you, or anyone else who wishes to comment. Any advice, or recommendations, regarding mobility routines for triathletes who are battling Rheumatoid Arthritis? As debilitating as RA is, we are not classed as para-triathletes, but I can't find any information as to what rules/regulations might be applied to us.
    I can't be the only one, so any feedback will be really appreciated. Thanks 😉

  3. Did this for a while to open my hip flexors ( I've sat at a desk 30+ years)….no more lower back pain!!! Thanks!

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