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Slowtwitch Forums: Triathlon Forum:
Stretching help please.

 
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Bdaghisallo

Jan 1, 05 5:49

Post #1 of 5 (276 views)
Stretching help please. Can't Post
I am hoping we have some stretching experts here. I am looking to alleviate two problems. My hips are a little tight and they prevent me from rolling my hips as far forward as I would like. Also when my legs come up on the upstroke, my knees tend to track outwards a little. I would much prefer they go up and down like a piston in one plane.

Does anyone know of some good stretches that can help me?

Thanks much and Happy New Year!


Cousin Elwood

Jan 1, 05 6:20

Post #2 of 5 (263 views)
Re: Stretching help please. [Bdaghisallo] [In reply to] Can't Post
Couple of great stretches for the hip flexor:

1- The Sumo Squat. Feet a little more than shoulder width, toes turned out at 180º or as close as you can get without falling over. Squat as deep as you can (if your hips are tight that won't be far) and hold for 20-40 seconds. First time you'll be lucky if you can hold for 20.

2- Hurdler's streth. Lunge forward as if doing the splits, but with the front foot flat on the floor. If you can actually DO the splits, never mind. But then you wouldn't have tight hips.

3- Side lunge. Same as 2 above, but sideways and both feet flat on the floor

4- Quad/HF stretch. Foot resting on something a little less than 30" off the floor. The Vee of a spin bike works for this. Step forward as far as possible so that you feel the stretch in your quad. Rotate your hips forward until you feel the stretch in your hip flexors as much as in the quad.

Cousin Elwood - Team Over-the-hill Racing
Brought to you by the good folks at Metamucil and Geritol...


tom

Jan 3, 05 5:28

Post #3 of 5 (187 views)
Re: Stretching help please. [Bdaghisallo] [In reply to] Can't Post
If your knees don't track properly on the bike, is stretching really the answer? John Cobb put shims in my shoes to correct this problem.


Klep

Jan 3, 05 6:04

Post #4 of 5 (166 views)
Re: Stretching help please. [Bdaghisallo] [In reply to] Can't Post
follow this link:

http://www.exercisedb.com/...tabase/stretches.asp

;)


http://krepelog.blogspot.com || http://www.pedro-gomes.com


Bdaghisallo

Jan 3, 05 9:36

Post #5 of 5 (86 views)
Re: Stretching help please. [Klep] [In reply to] Can't Post
Thanks for all the help guys. I will check them out!