Stretching : Evening Routine
Phase Three: Evening Routine
This ten-minute routine should be performed at the end of the day and can easily be done while streaming your favorite shows. Consider this phase the preventive maintenance against injuries and decreased performance.
Foam Roller : Spine (2:00)
Start with a very light foam roll, up and down the spine. No rush, no right or wrong distance, just roll up and down the spine to get started, and you may feel a few “pops.” Do this for about 30 seconds total, easy and smooth. It doesn’t have to be precise, you can count it out in your head. As you begin to loosen up and get comfortable, you can extend your arms out to really open up your middle and upper back. Repeat three or four times.
Foam Roller : Glute and Piriformis (2:00)
Start by sitting on a foam roller and cross your first leg on top of your other knee, as shown. Lean slightly towards that side. Next, using your arms and opposite leg, roll forward and back across your buttock area. Repeat on other side.
Foam Roller : IT Band (2:00)
Start on your side with a foam roller under your bottom thigh. Next, using your arms and unaffected leg, roll up and down the foam roll along your lateral thigh. Repeat on opposite side.
Glute Pull (2:00)
Probably the most troublesome muscle that you have not heard much about is the piriformis. This sequence will warm up the glute and piriformis, helping reduce the chances of back pain through the day. Slide both feet toward you until your knees are bent at a 45 degree angle. Place your left ankle on your right knee. Grab your right knee with both hands and gently pull your right leg toward you, activating a nice deep stretch in your left glute. Hold for 20 seconds. Repeat opposite leg, opposite knee. Hold for 20 seconds. Repeat 3 times through.
Seated Hamstring (2:00)
While sitting with your legs stretched out, reach forward with your hands towards touching your toes. TAKE YOUR TIME. No need to rush. Ease into it, find your edge, hold it, find a little more space and hold that. If you can touch your toes, great. If you need to start by reaching to the shins, great. The key is to keep good upper body posture and firmly extended legs. Don’t lock your knees, but don’t bend them either. Hold for 30 seconds; repeat at least twice.
By Brian Melekian
ITCA certified triathlon coach; Owner, Stretch Zone; Tower 26 athlete
