How to Stretch for Triathlon

The triathlon competition requires skill in three areas: swimming, cycling and running. Another sideline component, stretching, plays a key role in achieving success with your triathlon training. Stretching enhances flexibility which makes all the difference in how well your body performs.

Instructions

Difficulty: Easy

Quad Stretch

1. Lie on your stomach and flex one knee.
2. Raise the knee to the buttocks.
3. Breathe out and clasp the raised ankle with your hand.
4. Pulls the heel to the buttocks while avoiding applying too much pressure.
5. Perform the same exercise on the opposite leg, repeating three times on each side.

Hamstring Stretch

6. Find a comfortable area on the floor and lie down on your back.
7. Fold the towel and wrap the instep (middle) of the left foot.
8. Breathe out while pulling the leg as you lift it to your face.
9. Keep the leg extended and straight. Repeat on the opposite leg, three times each side.

Upper Back Stretch

10. Bend your knees while sitting on a comfortable spot on the ground.
11. Rest the upper torso on the thighs with elbows beneath the knees.
12. Grasp your hands up over the thighs.
13. Breathe out as you tilt forward holding the feet to the ground.
14. Pull toward the thighs and sense the stretch connecting your shoulder blades.

Shoulder Stretch

15. Locate a wall and stand with your back to the wall.
16. Place your hands at your back.
17. Rest at the wall about shoulder height and point fingers upward.
18. Breathe out, bending the legs as you lower the shoulders.

Tips & Warnings

• Warm up before stretching at least 5 to 8 minutes. Warm muscles love to stretch.
• Get the most out of your stretch by visualizing the pull of the tailbone in the middle of your legs.
• The quad stretch is great for triathlon training because it isolates the area you need to stretch as you perform the exercise.
• Avoid arching your back or twisting the pelvis.
• Contract the quadriceps to lessen tension through your hamstrings.
• If you have a tendency to hurt your back, bend the extended leg and gradually lower the leg to the ground.
• Hamstrings must be stretched for triathlon training due to the fact hamstring injuries happen more often.
• To intensify the stretch, concentrate on rounding your back as you stretch toward your thighs.
• This stretch completely isolates the shoulders for a deep stretch.