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Triathlon Articles by Local Coaches

Human Movement Program by Kinetic Loop Training System

Below is a list of great exercises that will help reduce the low back pain and promote pelvic control.

Adductor Presses

Lie on your back with knees bent and feet flat on the floor. Feet should be a little bit wider than hip width apart. The knees are together. Tie a belt or strap around the thighs. Press the knees out to the sides and relax, trying to spread the knees apart. Only use about 70% of your maximum
effort. (3 sets of 20 repetitions)

 

Abductor Squeezes

Lie on your back with the knees bent and in line with the hips. Feet flat on the floor and pointing straight ahead. Place a 6” pillow or as yoga block between the knees. Using the inner thighs, squeeze and release using both knees evenly. Only use about 70% of your maximum effort. (3 sets of 20 repetitions)

Ankle Squeezes

Lie on your stomach, palms down and chin resting on the hands. Place a 6” pillow between the ankles. Bend the knees while still holding the pillow to a 90 degree angle. Squeeze and release the pillow using only the ankles. You should feel a contraction in the buttocks. If not continue widening the knees until the deep glute muscles activate. (2 x 20)

 

Supine Pullovers

Lie on your back with your knees bent and feet flat on the floor. The knees are in line with the hips. Reach your arms straight out above you, keeping the elbows straight. Clasp your hands together. Keeping both arms straight lower arms up and over your head toward the floor. Only go as far as you can while keeping the elbows straight. Raise back up so the arms are perpendicular to the
floor. Repeat the movement. (3 x 10)

1 arm kneeling stretch

Kneel with the knees directly under the hips. Kneel a little more than arms length away from your stability ball or chair. Reach your arm across your body as the torso flexes over to the side. Keep your thumb pointing up and tuck your pelvis under. You should feel a stretch along the side of your torso. Hold for the desired time and switch sides. (45 second hold)

Wall Sit

Standing against a wall, feet shoulder width apart, move feet out in front of you to allow you to squat to a 90 degree angle. Press the small of your back and hips into the wall and relax the upper body. Be sure the knees are directly above the ankles, not the toes. If there is pain in the knees, raise the body up the wall to relieve the pressure off the knees. Walk around for a minute following this exercise. (1:00)

Floor Bridges

Lie on back with knees bent, feet flat and shoulder-width apart. Draw-in belly button and squeeze butt muscles. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels. Lower pelvis to floor.