Forearm Plank
CresCent lunge
BeneFits: Enhances core strength;
stabilizes shoulder blades; builds balance
and focus.
How-to: From your belly, bring your
elbows under your shoulders, hands
together (think aerobars). Turn your toes
to the ground and lift up to form a long line
from head to heels. Stay for a few breaths,
take a break, and repeat; build to 10 or more
breaths at a time.
Variations: To make the pose easier,
keep your knees on the ground. To add
intensity, reach an arm forward, as in your
swim stroke, or back, as though reaching
for a saddle-mounted bottle. Or alternate
lifting one foot, then the other, to mimic the
challenge of holding your core steady while
running.
CresCent lunge
BeneFits: Increases range of motion for
the run, working to balance strength and
flexibility in a split-legged stance.
How-to: From hands and knees, line
up your right foot with your hands, shin
perpendicular to the ground. Slide your left
knee back until you feel a pleasant stretch in
the left hamstrings and outer hip, as well as
in the front of the right hip. Hold five to 10
photo courtesy of Don Karle
breaths before changing sides.
Variations: Keep your hands on the
ground, or bring blocks or books under them
if the ground feels too far. For a deeper
stretch and balance challenge, take your
hands to your knee or overhead, as shown in
the picture.
Cross-legged twist
BeneFits: Increases range of motion in
the spine, critical in swimming; stretches
chest gently; works to release tightness in
the iliotibial band (IT band) and outer hip,
which tighten during cycling and running.
How-to: Rest on your back, right knee
crossed over left, arms wide. As you exhale,
roll to the left hip and let your legs drop to
the left. Stay ten breaths or more before
changing sides.
Variations: If this feels too intense, rest
your legs on a pillow rather than the ground.
To deepen the stretch, keep the knees tightly
together and raise them toward your left
arm while keeping your right shoulder on the
ground.
suPPorted BaCkBend
BeneFits: Gently stretches the muscles
of the chest and torso; counteracts the
tightening encouraged by miles in the saddle
and at the desk; establishes a great position
for breath exercises and awareness, as well Cross-legged twist
as relaxation.
photo courtesy of Don Karle
USATTriWinter10pgs50-90.indd 53 12/9/09 1:51:53 PM
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