Global Triathlon Network Love this video I usually do glute , quad and calf stretch. will now add this other stretches also. keep uploading good videoes like this. So far I have seen all videoes except the dedicated video on Triathlon bikes. All the best guys.
Hey nice vid I often forget streching after Workout - today i had a run at the beach and after this i tried these out And omg i am so unflexible so how often per week i should do this to become more fexible? Thanks for your amazing videos
The stretch at 4:14 is one of my favorites. Helps stretch tight psoas muscles which can cause anterior pelvic tilt and is a lesser known culprit of lower back pain. 👍
Good job GTN! This is a very educational video covering the whole body in few stretches. Many amateur athletes ignore stretching, which should be mandatory particularly in this sport. While there are many more stretches I can highlight the bridge stretch which stretches the chest, neck, spine, and hips. It's harder to do but it has many benefits.
I always start and finish a stretching session with "Greeting the Sun". It touches a lot of spots that you mention here and it's a nice stretching warmup. Thanks for this Video though ! I've been working on a simple routine for all these stretches and you put it all together very nicely :-)
Hi GTN, like always a great and helpful video!In this video you did one exercise with the pink roll. Would be nice if you could do one video with fokus only on exercises with this roll. All the best, Jürgen!
Very useful ! Already included in my daily routine!... I am seeing huuuuuge improvement especially that I am recovering from a nasty ACL. Besides I fully trust GTN and especially Heather... the Kona Ironman champion! Bravo
Really great video - thank you! I am training for my first triathlon and appreciate all the great content you've got on this channel. Keep up the great work!
I liked it a lot since the vid explains the small details which are mostly overwatched when learning how to stretch. Also both (verbal and the boxes) types of explanation aid understanding the crucial points.
It appears I have the flexibility of a brick. I will be setting aside time for these a couple times per week. Do you suggest before or after a workout.
My favourite stretch. A variation of the hamstring stretch but I don’t know what it’s called. I use it for swimming and water polo is to out stretch one leg with the opposite foot turn to the knee of you out stretched foot. Then take your hand on the same side of the out stretched leg and touch your feet (I.e. right foot extended, right hand touching foot). Then with a straight back turn and reach with around to behind you with you opposite hand. You stretch your hamstring, quads, calfs, hip, and lower abs.
excellent video, exactly what i needed. Is it ok to combine stretching session with some core workout without weights (like planks atc.), or should i keep them separate?
Yes EddAcz, it's okay to combine a stretching session with a core workout! If you complete your core workout first then you can stretch out after and release some of the tension generated through the core workout.
Good video and very important to educate triathletes about flexibility. It could be useful for us viewers to see a demonstration of other methods of stretching and mobility.
Hi, the stretching was shown in a nice and practical way. But if u want to "increase" ur flex u should not do after a intense workout like track-running. The Track is tighten ur muskles before so u starting from a lower flex-level. As u need to add more workouts in one day u should go from Flex -> speed -> streght -> endurance$ so in the case u wanna do an flex and track workout u can bundle flex first - track after. if u gonna mix 200m intervalls with an endurance bike - u should get the running 1st. Yes there some special trainings where u mix it the other way around but this is to hit another target - for example to do a fast run after bike u want to improve ur abillity to sustain a given intesity after cycling as needed in triathlon - but in this session u wont improve ur running skills because u are tired or cycling. go on motivating all this triathletes cheers marco
What type of stretches should someone do everyday when they have not been exercising such as waking up in the morning? I have been reading different articles and the article suggests that you should never stretch a cold muscle. I just want to know if the statement is correct.
Stretching after every session is a good habit to get in to! Also, putting 2 or 3 blocks of 20 minutes aside to stretch thoroughly is also a good idea. It really depends on how much time you have available.
Global Triathlon Network I do a 20-30min combined foam roller / stretching session once a week. Also 2-3 times stretching of my legs every day in the office (calves, glute, hamstring). My office stretching can be done on / at an office chair!
It’s the calf stretches for me. So tight in the mornings …. Achilles tightness. The stretches really work and at my age 60 seems more important than the actual training !
The video would've been even better if it was "follow-through". Too many pauses....and mind counting :D Edit: But yeah, your video is awesome! I just finished and my legs are feeling great. Today I had benchmark training and my knees started to hurt but idk if they are hurting now, okay my left one hurts a little but still, they are feeling better! And the explanation in the vid is really easy to understand-what to do, how to do it. Last time I tried doing online stretching I ended with really bad cramp, and now is the complete opposite! Really, thank you and great video
Great video about static stretching but you neglected to emphasize that this should be a post exercise routine and not a pre exercise routine. Studies show that static stretches performed before a training session, or a race, could impede your performance. Saludos de la Costa Blanca.
Hey GTN, I would like you to make a video of for example a 5k test running using the nike vaporfly 4% vs adidas adios 2 (or other), because it was unique if you could find out if it really enhances itself 4% using the nike vaporfly 4%
Isn't static stretching detrimental right after exercise, when the muscle is still warm and full of blood from exercise? I'm not certain of the source but I've read that keeping the stretching sessions away from training yields better gains in terms of flexibility without compromising strength.
Stretching before exercise when your muscles are cold may lead to injury however static stretching after exercise when your muscles are warm is beneficial! If you keep your stretching sessions separate it is important to not to overstretch.
2:14 I can put my elbow to the opposite side of the head without pulling with the other hand. Am I doomed? :) Actually, very useful video. Recommend for body and mind resilience.
This is a common issue among cyclists and can be due to a combination of strength, flexibility and bike position! Watch this space for some tips on how to overcome this problem.
I'd argue that passive stretching (holding the "stretch") is more or less waste of your time. Mobility is the key and simply mobility is the controlled range of movement. But heather is right there, do them gently if you bother thus not agitating the peripheral nerves... usually chronically tight hamstrings by example are due to weakness in the kinetic chain, thus programmed progressive strength training is the better solution.
Basil, the reason why something feels stuck or tight is always multi-factorial. But non of the reasons/factors are shortened muscle tissue (except if seceral weeks immobilized state, ie. due to fracture -> cast treatment) or inadequate stretching. Muscle is a "dumb" tissue, it doesent all of the sudden think: "Hay, today i want to be stiff"... Work on the imbalances in your body how you fee sits you best. After all if there is no placebo there is nocebo. Right mindset is most important in rehabilitation/prehabilitation.
This can be from a combination of position on the bike but also due to a lack of flexibility! If you regularly complete the stretches in this video that should help.
cheers for the video, can you do one (or more) in real time? ie actually spending 30s doing each strech? that way I don't have to keep pausing the video... and you'll get repeat views
supermarket. aldi is pretty good value, although asda/walmart might be more convenient. just be sure to cut up that plastic holder so as to protect wildlife and marine life
Let us know your favourite stretch or stretching routine in the comments below 👇
Global Triathlon Network
Love this video
I usually do glute , quad and calf stretch. will now add this other stretches also. keep uploading good videoes like this. So far I have seen all videoes except the dedicated video on Triathlon bikes. All the best guys.
Global Triathlon Network For the back rolling, should you stop when you hear popping in your lower back?
I do like the Pigeon pose really good for opening up the hips and the bent knee rotations for the lower back and a good old shoulder roll
Ben Kinsella no that is good
Hey nice vid
I often forget streching after Workout - today i had a run at the beach and after this i tried these out
And omg i am so unflexible so how often per week i should do this to become more fexible?
Thanks for your amazing videos
Upper Body:
1:17 Pectoral
2:00 Lats and Triceps
2:35 Thoracic Extension
Lower Body:
3:34 Glute Stretch
4:14 Hip Flexor
4:59 Quad Stretch
5:50 Hamstring Stretch
6:45 Calf Stretch
I haven't had any post run pains since I started doing these. And they're all so simple and easy! Thank you!
I instantly tried this while watching the video (with pauses) and now I've already done my stretching for today! Thx a lot, GTN!
Awesome! Keep it up 👍
Lack of flexibility was a big source of discomfort when I started cycling, 10 minutes of stretching every evening did wonders for me.
Great video
The stretch at 4:14 is one of my favorites. Helps stretch tight psoas muscles which can cause anterior pelvic tilt and is a lesser known culprit of lower back pain. 👍
Just found this! Heather is just perfect!
Thanks for the info. I'm a new subscriber and runner. When should you be stretching for running? before, after or both? Thanks in advance
Stretching is the most underrated thing on this side of the universe. Great video.
Thanks Winters!
This is excellent presentation of information 👏👏👏
Great video. Lots of detail explained in a clear understandable way! Keep it up GTN
Thank you for the stretching tips finally I can stretch out a problem area I've had for 5 months around my achilles.
Good job GTN! This is a very educational video covering the whole body in few stretches. Many amateur athletes ignore stretching, which should be mandatory particularly in this sport. While there are many more stretches I can highlight the bridge stretch which stretches the chest, neck, spine, and hips. It's harder to do but it has many benefits.
Thanks Alexandru! We agree there are many many more stretches so watch this space for more content to come.
Thanks for the good reminders! My foam roller is my best friend
I always start and finish a stretching session with "Greeting the Sun". It touches a lot of spots that you mention here and it's a nice stretching warmup. Thanks for this Video though ! I've been working on a simple routine for all these stretches and you put it all together very nicely :-)
Hi GTN, like always a great and helpful video!In this video you did one exercise with the pink roll. Would be nice if you could do one video with fokus only on exercises with this roll.
All the best, Jürgen!
Great stretching exercises thanks
Thanks GTN! I would also be keen to see videos on core and strength routines that can be done at home with some basic home gym kit.
Very useful ! Already included in my daily routine!... I am seeing huuuuuge improvement especially that I am recovering from a nasty ACL. Besides I fully trust GTN and especially Heather... the Kona Ironman champion! Bravo
Great videos! I'm becoming fan of GTN. (I'm starting to recomend your videos)
Thanks Whiteman, we really appreciate it, keep sharing!
Really great video - thank you! I am training for my first triathlon and appreciate all the great content you've got on this channel. Keep up the great work!
I liked it a lot since the vid explains the small details which are mostly overwatched when learning how to stretch. Also both (verbal and the boxes) types of explanation aid understanding the crucial points.
Glad it was useful Niob 91
I've been stretching nearly every morning for a few months now, so it's good to know what you recommend
I'm going to watch this tomorrow while doing my stretches. Thanks.
We hope you find it useful Tom!
It appears I have the flexibility of a brick. I will be setting aside time for these a couple times per week. Do you suggest before or after a workout.
first time on this channel after a couple years. i remember when you were at 22k subs. we’ll done guys
My favourite stretch. A variation of the hamstring stretch but I don’t know what it’s called. I use it for swimming and water polo is to out stretch one leg with the opposite foot turn to the knee of you out stretched foot. Then take your hand on the same side of the out stretched leg and touch your feet (I.e. right foot extended, right hand touching foot). Then with a straight back turn and reach with around to behind you with you opposite hand. You stretch your hamstring, quads, calfs, hip, and lower abs.
thank you, heather
Thank you very much. That is the most important one for me...
Thanks for the quick stretching tips! Spot on!
This was a really helpful vid thanks gtn keep it up
Really needed hip flexor stretching tips! Cheers
I've got a very useful information from your teaching, thank you so much.
Glad you enjoyed our video!
Gracias. Saludos desde #Cuenca #Ecuador. Genial!
Great video, this is the stuff I really need to add to my training! thank you!
Thanks Paul!
excellent video, exactly what i needed.
Is it ok to combine stretching session with some core workout without weights (like planks atc.), or should i keep them separate?
Yes EddAcz, it's okay to combine a stretching session with a core workout! If you complete your core workout first then you can stretch out after and release some of the tension generated through the core workout.
Good video and very important to educate triathletes about flexibility. It could be useful for us viewers to see a demonstration of other methods of stretching and mobility.
Watch this space Owain!
Thank you.
Great video - love these tips
Hi,
the stretching was shown in a nice and practical way. But if u want to "increase" ur flex u should not do after a intense workout like track-running. The Track is tighten ur muskles before so u starting from a lower flex-level.
As u need to add more workouts in one day u should go from
Flex -> speed -> streght -> endurance$
so in the case u wanna do an flex and track workout u can bundle flex first - track after.
if u gonna mix 200m intervalls with an endurance bike - u should get the running 1st.
Yes there some special trainings where u mix it the other way around but this is to hit another target - for example to do a fast run after bike u want to improve ur abillity to sustain a given intesity after cycling as needed in triathlon - but in this session u wont improve ur running skills because u are tired or cycling.
go on motivating all this triathletes
cheers
marco
Thanks for your comment floh!
Great video, please make more like this one :).
Watch this space Heberto!
Can you make an episode about runners knee, IT band and injury prevention and exercises
nice, that's what i was looking for)
Mykola Bartosh qua
I love when I do thease stretchings, doing stretching is my favorite, , Thanks #GTN
What type of stretches should someone do everyday when they have not been exercising such as waking up in the morning? I have been reading different articles and the article suggests that you should never stretch a cold muscle. I just want to know if the statement is correct.
Great channel. Keep it up :)
This wall that looks like a floor Inception madness is messing up my head.
Ooo these are great!
How often to stretch? After each (even hard) workouts, or just a special stretch workout once every now and then?
Stretching after every session is a good habit to get in to! Also, putting 2 or 3 blocks of 20 minutes aside to stretch thoroughly is also a good idea. It really depends on how much time you have available.
Global Triathlon Network I do a 20-30min combined foam roller / stretching session once a week. Also 2-3 times stretching of my legs every day in the office (calves, glute, hamstring). My office stretching can be done on / at an office chair!
great content 👍
Any core / oblique stretches recommended?
It’s the calf stretches for me. So tight in the mornings …. Achilles tightness. The stretches really work and at my age 60 seems more important than the actual training !
The video would've been even better if it was "follow-through". Too many pauses....and mind counting :D
Edit: But yeah, your video is awesome! I just finished and my legs are feeling great. Today I had benchmark training and my knees started to hurt but idk if they are hurting now, okay my left one hurts a little but still, they are feeling better! And the explanation in the vid is really easy to understand-what to do, how to do it. Last time I tried doing online stretching I ended with really bad cramp, and now is the complete opposite! Really, thank you and great video
Great video about static stretching but you neglected to emphasize that this should be a post exercise routine and not a pre exercise routine. Studies show that static stretches performed before a training session, or a race, could impede your performance. Saludos de la Costa Blanca.
Could you ask one of the physiotherapists at the university if stretching prevents injury?
Would you suggest one 30 second rep for each muscle or should it be repeated a number of times?
One 30 second rep for each muscle is enough however if you have the time available you can do multiple reps!
What exactly is the name of that roller?
its called a foam roller
Hey GTN, I would like you to make a video of for example a 5k test running using the nike vaporfly 4% vs adidas adios 2 (or other), because it was unique if you could find out if it really enhances itself 4% using the nike vaporfly 4%
And no other channel have done that!
Isn't static stretching detrimental right after exercise, when the muscle is still warm and full of blood from exercise? I'm not certain of the source but I've read that keeping the stretching sessions away from training yields better gains in terms of flexibility without compromising strength.
Stretching before exercise when your muscles are cold may lead to injury however static stretching after exercise when your muscles are warm is beneficial! If you keep your stretching sessions separate it is important to not to overstretch.
2:14 I can put my elbow to the opposite side of the head without pulling with the other hand. Am I doomed? :)
Actually, very useful video. Recommend for body and mind resilience.
When I do the quad stretch , I don't feel like it stretces. Does anyone know why?
If your lower back hurts after a decent fast ride does that mean you need a stronger core if so can you make a video on tips and how to get it better
This is a common issue among cyclists and can be due to a combination of strength, flexibility and bike position! Watch this space for some tips on how to overcome this problem.
Same problem over here.
At the and of the bike session and the first km of the run session
Do you only stretch after exercise or before?
I'd argue that passive stretching (holding the "stretch") is more or less waste of your time. Mobility is the key and simply mobility is the controlled range of movement. But heather is right there, do them gently if you bother thus not agitating the peripheral nerves... usually chronically tight hamstrings by example are due to weakness in the kinetic chain, thus programmed progressive strength training is the better solution.
Basil, the reason why something feels stuck or tight is always multi-factorial. But non of the reasons/factors are shortened muscle tissue (except if seceral weeks immobilized state, ie. due to fracture -> cast treatment) or inadequate stretching. Muscle is a "dumb" tissue, it doesent all of the sudden think: "Hay, today i want to be stiff"... Work on the imbalances in your body how you fee sits you best. After all if there is no placebo there is nocebo. Right mindset is most important in rehabilitation/prehabilitation.
On the bike my lower back often hurts is this to do with my positioning
This can be from a combination of position on the bike but also due to a lack of flexibility! If you regularly complete the stretches in this video that should help.
Dak 104 I used to have lower back problems because of the wrong saddleheight.
Dak 104 seat too heigh?
How do you strengthen your gluteus
squats, deadlift, glute bridge/ weighted hip thrust. there's a gmbn video around somewhere about training for power
Stretches are important but what about warm ups?
Warm ups are very important... watch this space for content coming soon!
Ya got to get that track work in before kona eh lol
cheers for the video, can you do one (or more) in real time? ie actually spending 30s doing each strech? that way I don't have to keep pausing the video... and you'll get repeat views
Is that a judo gym? Cool.
tankyouwel
generally Yoga is very helpful, I think. At least in my case :-)
Don't run just fly like fly
But... ... ...
I really hate foam-rollers.
I find them humiliating to be seen with or to use (dont know why!)
no shoes on judo mat, PLEASE!!!
I thought they were for bjj. I thought it was going to be triathlon for bjj hosted by the Diaz brothers!
I know, right? And seeing the dirt on the bottom of her shoes slightly infuriated me.
I'm a 16 year old boy, how do I get a six pack?
supermarket. aldi is pretty good value, although asda/walmart might be more convenient. just be sure to cut up that plastic holder so as to protect wildlife and marine life
get you fat content down
Nick White no more sugar! Little to no bread. Do some exercise. Thats it.