Triathlete Stretches to Open the Hips

The repetitive and restrictive range of movement in cycling and running can reduce the mobility and flexibility of a triathlete's hips. Tight hips are more prone to injury and can also reduce the length of your running stride, making you a less efficient and effective runner. Open your hips by stretching regularly, especially after long runs or bike rides. Hold each stretch for 30 to 60 seconds, but avoid over-stretching, which may lead to injury. If your muscles start to shake or you feel any pain, release the stretch immediately.

  1. Kneeling Upper Hip and Quad Stretch

    • This exercise is also called the runner's lunge and targets the muscles on the front of your hips, specifically the hip flexors. Take a large step forward and bend your knees. Lower your rear knee and rest it on the floor. Keeping your torso upright, allow your hips to sink down and forward. If you need a deeper stretch, slide your front foot farther forward. Keep your front shin and torso vertical throughout. Hold for the desired time, and then change legs.

    Seated Butterfly Stretch

    • The seated butterfly stretch targets the muscles on the inside of your thighs, properly called your adductor muscles. Sit on the floor and place the soles of your feet together. Grasp your ankles, place your elbows on your knees and sit up tall. Gently push your knees down toward the floor with your elbows. Hold this position for the desired length of time and then relax.

    Kneeling Adductor Stretch

    • Some athletes find the seated butterfly stretch uncomfortable as tight back muscles preclude them from sitting up straight. The kneeling adductor stretch gets around this problem and also allows you to focus on one leg at a time. Kneel down and lean forward to place your hands on the floor. Extend one leg straight out to the side. Lower your hips to the floor as you push your extend foot farther away. Keep your back flat. On completion, switch legs and repeat.

    Seated Hamstring Stretch

    • Your hamstrings are located on the back of your hips and thighs. Pulled hamstrings are a common injury, and keeping these muscles flexible may reduce your chances of suffering this problem. Sit on the floor with your legs extended. Sit up tall and hinge forward from your hips. Lower your chest toward your thighs rather than your head toward your knees. Try not to round your lower back. Hold this position for 30 to 60 seconds and then relax.