15 Jan The Top 10 Corrective Exercises Triathletes Should Do Everyday
As Physical Therapist Gray Cook and Strength Coach Michael Boyle have said “if it’s important, do it everyday”. This is sound advice when it comes to implimenting corrective strategies that can help to correct bad movement patterns, improve posture, improve movement and mobility, and aid in optimizing performance. Unfortunately due to activities of daily living and definitely from the demands in sport, our bodies tend to overwork in certain positions, causing overload to muscles which can result in poor posture, decreased flexibility and joint range of motion, resulting in bad or compensated movements, and ultimately injury. ALL tissues will fail under a certain load, or after a certain number of repetitive movements. For the triathlete, it is vital to ensure you do some prehab to maximize proper movement and at the same time stabilize those areas that need stability. Read about the Joint by Joint Approach here This article details the most important corrective exercises every triathlete should do, and also lists some of the exercises which should be avoided. 1. Y’s and T’s 2. Quadrupped Chin Tucks 3. Thoracic mobility: using foam roller and LAX ball peanut to improve thoracic extension. 4. Plank and Side Plank Progressions 5. Gluteal Bridge Progressions 6. Band Assisted Hip Capsule Stretches 7. Mini Band Resisted Monster Walks 8. SL Squats and Running Man 9. Band Assisted Ankle Dorsiflexion 10. TRX Swimmer’s Row Exercises to be avoided: A. ALL Crunches and Situps- Learn more about why here B. Leg Press To read more about Do’s and Dont’s of Strength Training, read more here