A daily, 5-minute stretching routine can be enough to keep common back aches and pains at bay for the active triathlete. Chartered physiotherapist Helen O’Leary has the advice and exercises\u2026 <\/p>
As triathletes, the volume of training that you put your body through is intense, and it\u2019s common to get aches and pains associated with a long period of repetitive exercise. <\/strong><\/p>\n Not only that but even though you are working with three different disciplines, you are still prone to using a lot of the same muscles groups, in similar ranges.<\/p>\n One of the areas that can take a bit of strain is the back. Both upper and lower back can become stiff or sore after training, particularly running<\/strong><\/a>. That isn\u2019t necessarily a problem and can be part and parcel of an intense training regime. However, it can feel unpleasant and demotivating.<\/p>\n It\u2019s very helpful, therefore, to have a 5min stretching routine that you can do on a daily basis, to keep some of the discomfort at bay. You won\u2019t have a lot of time when you\u2019re in the thick of your programme, so keeping it short, simple and frequent can be a great way to actually get down to mobility and stretching.<\/p>\n Doing a routine on a daily basis makes it easier for this to become a habit, whereas ad hoc sessions can be easier to miss. It can help to link it to some other part of your routine \u2013 such as first thing in the morning, or when you come in from work.<\/p>\n If you\u2019re experiencing any more severe discomfort or pain that doesn\u2019t respond to simple mobility and stretching exercise then see a health professional, such as a physiotherapist<\/strong><\/a> or doctor, to rule out anything more serious and to provide alternative options such as a strength programme.<\/p>\n The benefits of stretching your back every day are that you encourage movement through your muscles<\/strong><\/a> and joints<\/strong><\/a>.\u00a0 Our body is designed for movement but unfortunately, modern lifestyles are sedentary and we don\u2019t move as much as we should.<\/p>\n Movement of the joints lubricates the joints, which provides nourishment for the cartilage<\/strong><\/a> inside the joints. Movement also encourages flexibility of the fibrous tissues that surround the joint, ensuring that we maintain enough movement at the joint.<\/p>\nThe benefits of stretching your back on a daily basis<\/strong><\/h2>\n