Stretching : Post-Workout
Phase Two: Post-Workout
This routine should take 5-10 minutes and should be performed immediately following exercise and before showering or sitting down to breakfast…or a conference call.
Bridging (1:00)
While lying on your back, bring both of your knees toward you by sliding your feet towards your butt until your knees are bent at about a 45 degree angle. Then tighten your lower abdominals, squeeze your buttocks and then raise your buttocks off the floor. There’s no perfect destination here, just go until your feel your limit, squeezing your butt, feeling it in your hips and opening space in your hips and lower back. Remember the name of the game with this whole routine is to be slow and gentle. Repeat 10 times, slow and controlled.
(With or without the elastic band)
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.
Knee Fall Out (2:00)
Lying on your back, slide your right foot up towards you until your right knee is bent at about a 45 degree angle. Next let your right knee slowly fall out to the right. You should feel a good stretch in your groin and your right hip flexor. Hold for 20 seconds. Slowly bring your right knee back in and then extend your right foot back out until both legs are straight out. Next slide your left foot up towards you until your left knee is bent at about a 45 degree angle. Let your left knee slowly fall to the left. You should feel a good stretch in your groin and your left hip flexor. Hold it there for 20 seconds. Slowly bring your left knee back in and then extend your left back out until both legs are straight out. Next slide your right foot up towards you until your right knee is bent at about a 45 degree angle. Next let your right knee slowly fall out to the right. You should feel a good stretch in your groin and your right hip flexor. Hold for 20 seconds. Slowly bring your right knee back in and then extend your right foot back out until both legs are straight out. Next slide your left foot up towards you until your left knee is bent at about a 45 degree angle. Let your left knee slowly fall to the left. You should feel a good stretch in your groin and your left hip flexor. Hold it there for 20 seconds. Slowly bring your left knee back in and then extend your left back out until both legs are straight out. Extend both legs out and relax for 20 seconds.
Knee Fall Over (2:00)
Now we are going to bring our knee in. As we perform this move, there can be a temptation to want to pop or crack the back. That is not the point of this exercise. Again, we are just opening up space.
Adductor/Groin Stretch “The Frog” (1:00)
Beginning on all fours, spread your knees out further than hip width. Activate your glutes to push your hip towards the floor, sinking back to feel a stretch through the groin/inner thigh. Hold for 20 seconds, slowly come out and repeat 2 more times.
By Brian Melekian
ITCA certified triathlon coach; Owner, Stretch Zone; Tower 26 athlete
