Stretching 101

by Spartan Coaches

For most obstacles in a Spartan Race, your ability to bend will keep you from breaking. This is because stretching is related not only increased flexility and range of motion, but also injury prevention. This is why a Spartan stretches daily.

Do the following stretching routine to help you maintain flexibility. It will only take a few minutes, and you will feel better afterwards.

Fire Jumping Stretch Routine

1. Hip stretch – Lay on your back with your knees bent and your feet flat on the floor. Squeeze your butt and raise it off the ground so that your knees, hips, and shoulders are in one straight line. Hold for 10 seconds, and repeat 10-20 times. This will help wake up your hips and glutes, and warm you up for the next stretch.

2. Squat Stretch – Keeping your feet flat on, simply squat down so that your butt nearly touches to floor. Do 6-8 repetitions of this, pausing for 2 seconds at the bottom of the squat, attempting to maintain a tall spine.

3. Toe Touch Stretch - Once you’ve squatted a few times, and have your ankles, hips, and spine all working together, the stage is set for a toe touch. Do 10 repetitions, bending your knees as much as you need to, but not more than you have to. After each toe touch stand tall, straight up and down, and reach overhead as high as you can, squeezing your butt.

Other Stretches
1.  Delt/Pec Stretch – Put your hands behind your head and stretch your elbows back as far as you can. Do this 3-4 times, holding your elbows back for 2 seconds.

2. Standing Quad Stretch - Kick a foot up behind you and grab your toes with your hand. Try and point your knee straight to the ground. Stretch both legs a 3-5 times.

 

Somethings to keep in mind:

1. Move progressively through the range of motion.

2. Have the movement controlled at all times.

3. Do not risk poor technique for additional range of motion.

4. Repeat unilateral stretches on both sides.

More Advanced Stuff


Why You Must Stretch

Warming Up – Pre Workout Stretching Routine

Cooling Down – Post Workout Stretching Routine

 

 

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