Stretching : The Morning Routine
Find a quiet space and allow 10-15 minutes for this portion. Nothing we do here should be strenuous or challenging. Every move should be slow and controlled; just think of it as a nice long warm up to your day and that each movement should be performed only to the edge of slight discomfort, no further. Start off seated on the floor.
Cervical side bend (:45)
Tilt your head towards the side, then return back to looking straight ahead. (Be sure to keep your eyes and nose pointed straight ahead the entire time). Slow & controlled. Repeat 10 times to each side.
Cervical rotation (:45)
Turn your head towards the side, then return back to looking straight ahead. Repeat 10 times to each side.
Shrugs (:30)
Raise your shoulders upward towards your ears as shown. Shrug both shoulders at the same time. Perform the movement 10 times.
Half Kneel (1:00)
While kneeling down on one knee, lean forward and bend your front knee until a stretch is felt along the front hip area of the knee-down side. Perform 10 times to each side.
Alternating arm and leg –“Bird Dog” (1:00)
While in a crawling position, brace at your abdominals and then slowly lift a leg and opposite arm upwards. Maintain a level and stable pelvis and spine the entire time. Slowly repeat 10 times to each side.
Sumo Squat (1:00-2:00)
Begin in a wide stance feet facing near forward (or neutral) and squat low bringing butt to floor. Wedge elbows between knees and push knees outward until a stretch is felt in the upper groin (high adductors). Hold as long as possible, without forcing any pain in the knees or hips. Work your way to one minute total and then two minutes total. While stretching, engage your lumbar spine and arch your back, trying to maintain an upright trunk.
Lower Trunk Rotations “Windshield Wipers” (1:00)
Lying on your back with your knees bent, gently move your knees side-to-side. 10 times to each side.
Knees to Chest (2:00)
Next up, we are going to bring our knees to our chest to begin to activate the hips and create space. Lying on your back, slowly bring your left knee to your chest, pulling only to the point where you feel the compression in your hip flexor and a slight stretch in your right hip flexor. Hold for 20 seconds. Slowly lower down so both legs are straight and extend both legs out. Now bring your right leg to your chest, pulling only to the point where you feel the compression in your right hip flexor and a slight stretch in your left hip flexor. Hold for 20 seconds. Lower your right leg until both legs are straight and extend both legs out. Next slowly bring your left knee back to your chest, pulling only to the point where you feel the compression in your hip flexor and a slight stretch in your right hip flexor. Hold for 20 seconds. Slowly lower down so both legs are straight and extend both legs out. Now bring your right leg to your chest, pulling only to the point where you feel the compression in your right hip flexor and a slight stretch in your left hip flexor. Hold for 20 seconds. Extend both legs out and relax for 20 seconds.
Seated Hamstring (2:00)
The only true stretch of the routine; while sitting with your leg stretched out, reach forward with your hands towards touching your toes. Hold each leg for 30 seconds; repeat twice for each leg.
By Brian Melekian
ITCA certified triathlon coach; Owner, Stretch Zone; Tower 26 athlete
