2024-03-22 15:23:01
By mixing swimming, cycling and running, the triathlon asks a lot of the body.
Before specific training or a competition, here is a stretching session perfect for heating up the machine and reducing the risk of injury.
This series of exercises will take you very little time, because you can accomplish it in six minutes top chrono. Efficient and fast, this is enough to appeal to athletes looking for performance.
Special triathlon stretching: stretch before swimming (2 minutes)
#1 Stretching your thighs and calves
- Sitting on heels, place your hands on your thighs. Hold 10 seconds.
If your ankles lack flexibility, you can place your hands on the front of each knee, leaning slightly forward.
On the contrary, if you do not feel any tension, place your hands apart backwards, pulling your chest back.
#2 Stretching your back, shoulders and arms
- On your knees, bring your face closer to the ground and extend one arm forward, palm of the hand flat. Anchor your hand firmly in the ground.
- Pull your upper body back.
Hold this posture 10 seconds with each arm.
#3 Shoulder stretch
- Standing, raise both shoulders until you feel a slight tension.
- Hold the position 5 seconds. Release.
Repeat the movement three times.
#4 Shoulder and arm stretch
- Still standing, knees slightly bent, grab the outside of your right arm (above the elbow) with your left hand to hold it once morest your chest.
- Try tomove your right arm away from your body. Resist with your left hand.
- Hold the contraction 15 seconds. Release.
Change arms.
#5 Upper Body Stretch
- Standing, place one arm behind your head, elbow bent.
- Grasp the engaged elbow with the other hand. Lean to the side breathing regularly.
- Stay 10 seconds.
Switch sides.
#6 Stretch from shoulders to wrists
- Cross your fingers above your head. Arms are extended, palms pointing toward the ceiling.
- Gently pull your arms while leaning back slightly.
- Stay 15 seconds.
Special triathlon stretching: stretch before pedaling (2 minutes)
#1 Neck stretch
- While lying down, cross your fingers behind your head, hands at ear level.
- Gently bring your head forward until you feel a stretch in your neck.
- Hold the position 5 seconds. Release gently.
Double the exercise.
#2 Chest stretch
- Lying down, bend your knees and cross your fingers at the back of your head.
- Bring the shoulder blades together so as to create slight tension in the upper back.
- Let the chest rise naturally. Stay 5 seconds. To release.
Repeat the movement.
#3 Groin stretch
- Still in a lying position, bend your knees, legs apart and soles of feet together.
- You can increase the intensity of the stretch by making small rocking movements with your legs.
Hold the position 20 seconds.
#4 Quadriceps and ankle stretch
- Lie on your left side with your head resting in the palm of your left hand. Grab your right foot between the ankle and toes.
- Slowly bring the right foot closer to the right buttock. Release following 15 seconds.
Repeat with the other leg.
#5 Glute and Hamstring Stretch
- Lying on the ground, bend your knees at 45°, soles of your feet in contact with the ground.
- Raise one leg 90° keeping your back flat.
Stay 15 seconds before changing legs.
Special triathlon stretching: stretch before running (2 minutes)
#1 Calf and ankle stretch
- Stand in front of a wall.
- Press your forearms on the wall. Rest your head on your forearms. Bend one leg forward and extend the other backwards.
- Both feet are anchored in the ground, perpendicular to the wall.
- Gently move your hips forward making sure your lower back remains straight. Stay 10 seconds.
Change legs.
#2 Knee and Quadriceps Stretch
- Stay facing the wall. Lean one hand on it for balance.
- Grab the front of the right foot with your left hand.
- Gently bring your heel towards your buttocks.
Hold the position 10 seconds on each leg.
#3 Stretching the Achilles tendon and back leg muscles
- Lean on a support (a table, a chair, etc.), feet perpendicular to it. Bend your knees to lower your hips.
- Keep your back straight and your heels in contact with the floor. Maintain posture 10 seconds.
This exercise also helps to gain flexibility in the ankles.
#4 Hip and Quadriceps Stretch
- From a squat position, extend one leg behind you with the top of your foot touching the floor.
- Bring the thigh of the other leg to the chest, keeping the knee behind the ankle. Hold the position and lower the hip of the rear leg.
Stay 10 seconds on each side.
#5 Stretching your upper back, shoulders and arms
- Standing with your knees slightly bent, place your hands on your waist, above your buttocks, fingers facing down.
- Apply pressure to your lower backshoulders brought back.
Stay 10 seconds.
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