Flexibility training will allow you to 'flow' with a more comfortable and lengthened
stride. And a lengthened stride will get you to the finish line faster, even if
you change nothing else in your training program
Exhale on the work phase; inhale on the return phase.
Increase blood flow by repeating each stretch 8-10 times. Repetitive muscle contractions
deliver greater amounts of blood and oxygen to the specific muscle being stretched
more rapidly than static stretching.
The ranges on the clock in the images below help you judge your degree of flexibility.
These will improve as you continue with the exercises.
A
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B
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C
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Picture
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Description
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x
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o
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x
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Single Leg Pelvic Tilt
On back, lift one knee to chest with quads. Assist with hands behind knee.
Stretches lower back and buttocks.
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o
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x
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o
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Double Leg Leg Pelvic Tilt
On back, lift both knees to chest with quads. Assist with hand behind knee.
Stretches lower back and buttocks.
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x
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o
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o
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Hamstring Bent-Leg
On back, place rope on foot. Extend leg by contracting quads. Lock knee and have
foot face ceiling. Use rope for gentle assistance at end of stretch. Pulling your
leg into position can irritate the back of your knee.
Stretches large muscles in the back of the thighs, just behind the knee (hamstring
distal attachments).
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o
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x
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x
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Hamstring Straight Leg
On back, place rope on foot and hold ends with one hand. Lift leg with quads, aiming
foot toward ceiling. Climb the rope, hand over hand, as leg lifts.
Stretches the large muscles in the back of the thighs.
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x
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o
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o
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Hip Adductor
On back, point foot towards midline of body. Wrap rope around inside of ankle. Use
outer thigh to extend leg away from body.
Stretches muscles on inside of the thigh.
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x
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o
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x
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Outer Thigh Hip Abductor
On back, point feet opposite direction stretching. Wrap rope around outside of ankle.
Use muscles of inner thigh to stretch leg across body while lifting the leg.
Stretches muscles on the outside of the thighs and hips.
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o
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x
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o
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Quad
On side, bottom knee to chest, grasp ankle with lower hand. Use glute and hamstring
to bring thigh away from midline.
Stretches muscles in the front of the thighs.
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o
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o
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x
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Gluteals - modified reverse trunk rotation
On back, extend legs straight. Rotate non-exercising leg toward midline by pointing
toes outward. Lift bent knee with abdominals and upper hip towards opposite shoulder,
keeping pelvis flat on surface.
Stretches lower back rotators, lateral hips, piriformis and buttocks.
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x
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o
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x
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Trunk Rotators
On back, point foot not stretching toward midline of body. Wrap rope around outside
of ankle. Lift locked leg and foot pointed away from midline of body with quads
towards opposite shoulder. It is important to maintain the outward rotation of the
exercising leg throughout the movement.
Stretches lower back, midback muscles and biceps femoris
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o
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x
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o
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Piriformis
On back, point foot not stretching toward midline of body. Place rope on foot. Lift
locked leg with quad, upper thigh, inner thigh, abdominals and reach across body
as far as possible.
Stretches muscles that lie underneath the big muscles in the buttocks, low back
rotators and external hip rotators.
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o
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o
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x
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Medial Hip Rotators
On flat surface, extend legs straight ahead. Take foot of exercising leg and place
on top of thigh of opposite leg. Lower knees as close to surface as you can get.
Using non-exercising leg a fulcrum, gently press knee down with hand on same side.
Stretches the small muscles on top of the buttocks, the muscles that span from the
hip sockets to the top of the pelvis, muscles on inside of thighs, muscles in groin,
and deep muscles inside pelvis.
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o
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x
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o
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Low Back - bent leg trunk flexion
Sit with bent knees. Tuck chin, using abdominal muscles to reach toward floor.
Stretches muscles that run from the pelvis to the base of the skull and the back
muscles below the belt line.
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x
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o
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o
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Low Back Twist - thoracic lumbar rotation
Sit with bent knees. Tuck chin while using oblique abdominals. Place hands
behind head. Twist and reach shoulder toward opposite thigh.
Stretches the muscles that run from the pelvis to the base of the skull along the
spine, the muscles throughout your back and sides that stabilize your movement and
help you to balance and change direction.
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o
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x
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o
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Side Reach - trunk flexion
Standing. Reach down to one side with arms at side using outside of back and obliques.
Keep hips level.
Stretches muscles in back along spine and muscles in the sides of your trunk.
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x
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o
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o
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Achilles
Seated. Move heal of exercising leg to glute. Place hands on ball of foot. Use shin
to lift foot off floor. Assist with hands at end of movement.
Stretches the cord that attaches your heel to your lower leg.
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o
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x
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o
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Soleus
Seated, one knee bent 90 degrees. Place hands on ball of foot. Use shin to lift
foot off floor.
Stretches the deep muscles in the back of the lower legs.
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o
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o
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x
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Gastroc - gastroncnemius
Seated. Leg straight with locked knee. Place rope on ball of foot. Use shin to move
toes toward you. Lean forward for greater stretch.
Stretches the calf muscles.
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