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Incorporate Yoga or Core Training to Prevent Injuries

By Micky Cassu

Many triathletes suffer from a myriad of "triathlon training" injuries. These range from ITB (Ilotibial band) pain to tight hamstrings or hip flexors. These injuries tend to come from overtraining for endurance events, poor form and lack of flexibility. To aid in overcoming poor form and lack of flexibility many endurance athletes have turned to yoga. They have also added core training or core yoga poses to aid in strengthening the "stabilizers" in our bodies. Many triathlon coaches are well versed in programs that may be right for you. Also, look up potential programs at your local gym.

Here are three good poses to try:

Balance Pose (Pyramid) – Promotes stability, stretches hamstrings. Stand with your left leg in front. Hinge forward from the hips, tilting the pelvis forward and  keeping the back straight, knees slightly bent. Interlace your fingers behind your back and stretch them up.

Power Pose (Lunge with twist) – Stretches hips. Step your left foot back; lower down so your knee and toes rest on the ground. Put your palms together. Twist and rest your left triceps on your right quad. Look over your shoulder.

Core Pose (Reverse Table) – Strengthens abs and back. Sit with your knees bent, feet on the floor, hands directly under your shoulders with fingers spread wide. Push up through your hands and feet until your torso and thighs are parallel to the floor.

Micky Cassu is a USA Triathlon Level I certified coach. Visit Cassu's website at www.start-tri.com

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