A quick but effective stretching routine for your low back, hamstring, hip flexors and psoas

Most triathletes suffer from lower back, hamstring and poor hip mobility. These three areas of the body are critical for proper form in all three disciplines.   

The following video is a very effective sequence of stretches which will open up up your hips, glutes and stretch  out your hamstrings and psoas.  The total sequence should take no more than 10 -15 minutes and I would encourage you to run through the sequence every day OR any time any of these areas feels tight.   This routine would be a great break at work or when sitting in a car for a long time.

The tighter your hip flexors are, the more your pelvis tilts back and the more likely you are to lean forward (arch your back and stick out your butt) when you run. Tight hamstrings reduce the mobility of the pelvis, which can put pressure on the lower back. Strengthening and stretching the hamstrings can prevent them from becoming too tight and provide extra support for the back and pelvis. Remember, a tight psoas tries to tilt the pelvis anteriorly (pulling the spine and top of the pelvis forward and down), so you must tilt the pelvis posteriorly to stretch the hip flexors.

All you need is a long foam roller and some floor space.   It is important that you practice deep breathing as to allow the areas being worked to stretch effectively.   Deep inhale and as you exhale move into the stretch.  

Coach Pete Alfino has been coaching multisport athletes since 2004. He  is the owner and founder of Mile High Multisport, LLC www.milehighmultisport.com.  You can reach Pete via the contact us link on his web page.