Tuesday, April 7, 2009

Corrective Exercises that Triathletes need to do

This is the first of a 6 part series on corrective exercises triathletes (or any athlete for that matter) must do everyday to balance their body. With so many overuse injuries in the sport, these athletes must make it a priority to perform these exercises as part of their daily workout routine.


1. Y’s/T’s/W’s/L’s – Whether you are swimming, biking or running, triathletes need strong stability and posture of the upper back. If you have a weak posterior upper body your body will learn to compensate through unwanted stress of the lower back, shoulders, hips and knees. These simple exercises will enhance shoulder stability, rotator cuff strength, and scapular control. The scapula area (shoulder blades, rhomboids, rotator cuff, middle trapezius, posterior deltoid and subscapularis) are all stabilizing muscles of the upper back. If we lack strength in these small stabilizing muscles our posture will suffer thus causing stress and pain in other areas. You need to be in a good athletic position while performing these exercises. Knees should be slightly bent and you should be bent over 45 degrees towards the ground. Remain strong and tight in the trunk area. Start out by doing 6 repetitions for each exercise and do not use any weight. Build to 10 repetitions of each exercise. Once you have done this set of exercises for at least 4 weeks, then you can move to 2 pound dumbbells. This exercise is meant for light weight so we can continue to strengthen the stabilizers. The heavier you go the more your deltoid will want to take over, thus defeating the purpose of these moves.
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