Presented to you by:

Albert Salopek ATC

Sport Specific Stretches for Triathletes

1. Hamstring Stretch 2. Adductor Stretch

1. Lie on back with strap hooked around foot.
2. Keeping knee straight and back in neutral, pull
leg up until you feel a light stretch on the back of
the leg.
3. 3 Sets x 30 second holds.
1. Lie on back with strap hooked around foot.
2. Keeping knee straight and back in neutral, pull
leg up and out until you feel a light stretch on the
inside part of the leg.
3. 3 Sets x 30 second holds.

3. Hip Internal Rotator Stretch 4. Hip External Rotator Stretch

1. Lie on back with ankle resting on opposite knee.
2. Keeping back in neutral, grasp behind knee and
pull leg towards chest until you feel a light stretch
in your gluteal area.
3. 3 Sets x 30 second holds.
1. Lie on back with both knees bent.
2. With one hand grasp behind knee and with the
other hand grasp behind ankle.
3. Gently pull your shin so your knee comes up
towards opposite shoulder.
4. 3 Sets x 30 second holds.

Accelerate Sports Medicine

albert@acceleratesports.com P (650) 787-1119 www.acceleratesports.com
 Presented to you by:
Albert Salopek ATC

Sport Specific Stretches for Triathletes

5. Quadriceps Stretch 6. ITB Stretch with a Roller

1. Lie on stomach with strap hooked around foot.
2. Keeping back and neck in neutral, pull foot
towards buttock until you feel a light stretch in the
front part of the leg.
3. 3 Sets x 30 second holds.
1. Lie on your side with hip resting on top of roller
and body supported with your elbow and opposite
foot.
2. Keeping neck and back in neutral, gently roll On
the outside part of the thigh between the hip and
knee.
3. 1 Set x 1-2 Minutes.

7. Psoas Stretch with a Roller 8. Thoracic Spine Extension

1. Lie on your back with a roller underneath your
hips.
2. Grasp behind one knee and gently pull knee
toward your chest until you feel a light stretch on
the opposite hip flexor.
3. 3 Sets x 30 second holds.
1. Lie on back with a roller underneath your
shoulders and both knees bent.
2. Keeping belly button sucked in towards your
spine, lift hips off the ground so your spine is
parallel to the floor.
3. Gently roll back and forth so the roller covers the
length of you shoulder blade.
4. 1 Set x 1-2 Minutes.

Accelerate Sports Medicine

albert@acceleratesports.com P (650) 787-1119 www.acceleratesports.com
 Presented to you by:
Albert Salopek ATC

Sport Specific Stretches for Triathletes

9. Pectoral Stretch 10. Gastrocnemius Stretch

1. Lie on your back with spine resting on top of a
roller. Make sure head is supported on the roller.
2. Gently allow arms to lay to the side over the
roller as if making a ‘T’ with your arms.
3. 1 Set x 1-2 Minutes.
1. Standing with your knees straight and the balls of
your feet resting on the edge of something (stair,
half roller, curb etc.).
2. Gently feel a light stretch on back part of the calf.
3. 3 Sets x 30 second holds.
4. Repeat same stretch with knees bent.

11. Bow & Arrow Stretch 12. Lumbar Rotation Stretch

1. Lie on your side with arms resting on top of each 1. Seating up straight with one leg outstretched and
other. the other leg bent so your ankle is behind opposite
2. Rotate through your spine and move your top knee.
hand back as if stringing a bow. 2. Rotate through your lumbar spine toward the bent
3. 3 Sets x 30 second holds. knee side and rest elbow on opposite knee.
3. 3 Sets x 30 second holds.

Accelerate Sports Medicine

albert@acceleratesports.com P (650) 787-1119 www.acceleratesports.com
 Presented to you by:
Albert Salopek ATC

Sport Specific Stretches for Triathletes

13. Cervical Stretch 14. Posterior Shoulder/Rhomboid Stretch

1. Sitting up straight with hands behind your back,
grasp each forearm with opposite hand.
2. Gently side bend your head to one side until you
feel a light stretch on the side of your neck.
3. 3 Sets x 30 second holds.
1. Sitting up straight, grasp your elbow and pull arm
across your chest. Make sure to keep both shoulders
from elevating.
2. Gently side bend your head to the opposite side
until you feel a light stretch on the posterior portion
of the shoulder and shoulder blade area.
3. 3 Sets x 30 second holds.

Accelerate Sports Medicine

albert@acceleratesports.com P (650) 787-1119 www.acceleratesports.com
 Presented to you by:
Albert Salopek ATC

Sport Specific Stretches for Triathletes

1. Single Leg Balance 2. Bilateral Heel Raises

1. Standing up straight, balance on single leg.
2. To challenge yourself, stand on various surfaces
(pillows, rolled up blankets etc.) or close your eyes.
3. 3 Sets x 1 Minute balance time.
1. Standing with your knees straight and the balls of
your feet resting on the edge of something (stair,
half roller, curb etc.).
2. Gently lift your heels off the ground and rise up
onto the balls of your feet.
3. Slowly transfer onto a single leg and lower
yourself back down with total control and no
wobbling.
4. 3 Sets x 15 Reps.

3. Resisted Side Steps 4. Quarter Squats

1. Place Thera-band around ankles and stand in a
mini squat position.
2. Gently side step paying special attention towards
not hiking up your hip or rocking your body back
and forth like a weeble wobble.
3. 3 Sets x 15 Reps
1. Standing with feet about shoulder width apart.
2. Keeping neck and back in neutral, hinge at the
hip and bend at the knee.
3. Make sure knees do not move out past your toes
or let your knees buckle in towards each other.
4. 3 Sets x 15 Reps.

Accelerate Sports Medicine

albert@acceleratesports.com P (650) 787-1119 www.acceleratesports.com
 Presented to you by:
Albert Salopek ATC

Sport Specific Stretches for Triathletes

5. Forward Ball Roll 6. Side Planks

1. Kneeling on the ground with elbows supported
on a Fit-Ball with neck and back in neutral.
2. Slowly roll the ball out so the shoulders and hips
both move as one unit. Keeping your neck and back
in neutral.
3. Move out as far as you can without loosing
neutral position.
4. 3 Sets x Fatigue.
1. Lie on your side with upper body supported on
your elbow. Make sure your entire body is perfectly
straight as if you were standing.
2. Suck your belly button towards your spine and
lift your hips off the ground. Keep you neck and
back in neutral.
3. 3 Sets x Fatigue.

This information is provided as a learning resource for the benefit of our

clients. It is general in nature and is not intended to replace personal
consultations with your medical professionals.

Accelerate Sports Medicine

albert@acceleratesports.com P (650) 787-1119 www.acceleratesports.com