Key Limiter Flexibility. What is your favorite stretch/yoga pose

ltmckelvey

Hello Team. 2 week and one day after my first Ironman. Getting fired up about teh JAN OS. Really want to make some improvements over the next 4 weeks and into the season on two of my limiters: flexibility and body composition. Curious as to what everyones favorite dynamic warmup for run, bike, or swim is and favorite yoga poses for what ails you.

rmiller

I've recently discovered that the standing bow pulling pose, when done after a run, is a fantastic stretch for hitting your hamstrings (standing leg), quads and hip flexors (raised leg) all at once - and in some ways better than isolation stretches for each separate muscle group.

As for something to be done before the activity, or as a warmup, just doing strides during the run warm up gets things moving and loosened up pretty good.

Scott Alexander

I recently took Jessi Stensland's Movement U class (8 hours) here in the Dallas area, and she swore by this one:

www.coreperformance.com/daily/movem...retch.html

Steve Ross

Using P90X AND IT IS BANG ON!

ccotstanza12

My favorite yoga pose is pigeon. http://www.youtube.com/watch?v=FVlX5HNKamw

Norton

Claire: you beat me to it; I love the pigeon pose!

Daniela

I do Low lunge, then scoot back to stretch my hamstring (not sure if it's an actual pose). Then move to lizard and pigeon. If I have time I'll do a few others, but these are standard.

ltmckelvey

Yes, the pigeon is awesome.

I learned this Hip Mobility Drill at Military Athlete in Colorado Springs it incorporates almost all of these ideas: Video Link 

http://mtnathlete.com/subpage_detai...page_ID=14 

Description:

Instep stretch, hip drop, pigeon stretch , frog stretch, 10 steps of the duck walk. Move through each exercise smoothly without stopping at any one stretch for too long. Use the duck walk as a hip opener do not bounce through it.

This feels awesome!



 

new2703

For WU: slump glides and tensioners with ankle in three different positions, kneeling hip extension with gluteal activation, lower trunk rotation, rib roll, hip extension with knee flexion glides