With the understanding of how to attack these issues you will be able to restore proper length tension relationships, elasticity, and mobility which will improve your movement.
These 10 stretches can be done to maintain structural integrity.
Feet
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Your feet are your foundation and they are the first and last things to touch the ground. Use a lacrosse ball/golf ball. Rub the lacrosse ball back and forth on your arch. If there is dysfunction in your feet, it will alter your biomechanics.
30 to 90 seconds on each foot
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Your Next TriathlonSoleus/Calf
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Foam rolling the lower leg is a must for endurance athletes, as your lower legs take a beating. The lower leg has the potential to produce great explosiveness and this will be compromised if there is any dysfunction in the soleus or calf.
1 to 2 minutes each side
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Your Next TriathlonSoleus/Calf-Medial/Lateral Side
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Use a lacrosse ball and roll it up and down your shin bone, then roll out the lateral side of your leg. The lacrosse ball works better than the foam roller on those smaller surface areas of your body.
1 to 2 minutes each side
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Your Next TriathlonUpward Dog
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Get into a push-up position, then roll forward so you are on your toes. Do not let your quads touch the floor. Keep your shoulders over your wrists.
Hold for 30 seconds to 2 minutes
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Your Next TriathlonBand Hamstring
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Lie flat on your back and wrap the band over the bottom of your foot. Try to keep the leg that you are stretching straight, and make sure your opposite leg is flat on the floor.
30 seconds to 2 minutes each leg
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Your Next TriathlonFigure 4 Stretch
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Lie on your back, and take your right leg and invert the leg so your right foot is on your left knee. Take your hands and place them behind your left knee and pull your left knee towards your chest. You want to feel the stretch in your right glute.
Stretch for 30 seconds to 2 minutes on each side
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Your Next TriathlonLow Back Stretch
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Lie flat on your back, bend your right knee at 90 degrees, take your left foot and rest it over your right knee. Pull your right knee towards the floor, make sure you keep your shoulder blades down on the floor.
Hold for 30 seconds to 2 minute on each side
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Your Next TriathlonForward Lunch with Hip Flexor
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Start in a standing position with rod in your hands. Lunge forward on your right foot while reaching up and back with the rod on your left side. The rod should be behind your neck. Pull back, feeling the stretch through your hip flexors, chest and shoulders. You can do this dynamically.
5 to 10 reps on each side, holding for 1 to 2 seconds each time
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Your Next TriathlonTRX Chest
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Stand facing away from the anchor point. Press your chest forward, feeling the stretch in your chest and arms. The alternative is to use the rod and hold it behind your head.
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Your Next TriathlonTRX Long Torso Twist
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Start by facing the anchor point. Extend your arms and cross your right leg over the left, turning your hips to the left. You want to drop the left hip towards the ground and rotate your torso and arms. You can rotate your chest to the right and left, then switch sides.
10 reps on each side
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