Stretches - Seated Hamstring

Sitting Hamstring stretch

• Sit on the floor with both legs straight
• Keep your back straight as you lean forwards through the hips
• Hold for 20 seconds

Variation: Have the legs at a 45 degree angle

Stretches - Hip Flexor

Hip Flexor Stretch

• Kneel with one knee on the floor and the other foot in front with the knee bent
• Push your hips forwards and keep the back upright
• Hold for 20 seconds

Variation: Sit on the ground with one leg tucked under your bottom. Lean backwards slowly.

Stretches - Quads, lying

Lying Quadriceps Stretch

• Lie on your front and pull one foot up to meet your bottom
• Hold for 20 seconds

Stretches - Quads, standing

Standing Quadriceps stretch

• Stand on one leg and pull the other foot up behind your bottom
• Keep your knees together and push your hips forwards to increase the stretch
• Hold for 20 seconds

Stretches - side of body

Side Stretch

• Stand up and reach above the head with one arm
• Lean over to the opposite side
• Hold for 20 seconds

Variation - Use both arms above the head

Stretches - abs

Abdominal Stretch

• Lie on the floor on your stomach
• Place your hands on the floor at shoulder level
• Lift your upper body away from the floor, straightening your arms
• Keep your hips flat on the floor
• Hold for 20 seconds

Stretches - back flexibilty

Back Slump/Round

• Kneel on all fours and let your back slump down as if trying to get the belly button to the floor
• Then round the back pulling the belly button to the ceiling
• Alternate slump/round several times

Stretches - lower back

Lower Back Stretch

• Lie on the floor on your back
• Bring your knees up to your chest and use your arms to pull them in further
• Hold for 20 seconds

Variations -

• Perform one leg at a time
• Add internal rotation to further stretch gluteus medius

Stretches - standing adductor

Standing adductor stretch.

• Stand with your feet wide apart and knees straight.
   
• Bend the left knee out to the side and lean to the left.
   
• Hold for 20 seconds.

Stretches - adductor

Adductor stretch

• Sit on the floor with your knees bent and feet together
• Place your hands on your ankles, or clasped as in diagram, and push down gently on your knees with your elbows to increase the stretch
• Hold for 20 seconds

Stretches - piriformis

Piriformis stretch

• Lie on the floor on your back and cross the left ankle over the right knee

• "Thread the needle" and grip the thigh of your right leg with both hands clasped together to pull the knee towards you, lifting the foot off the floor
• Pull the knee further towards you to increase the stretch
• Hold for 20 seconds

Stretches - glute

Gluteus Maximus Stretch

• Lie on the floor on your back.
• Pull your bent knee up towards the opposite shoulder
• Hold for 20 seconds 

Note that when doing these exercises on the floor, the head should be resting on the floor or on a cushion if more comfortable, and the shoulders should be pulled down and relaxed. The lower back stays as flat as possible, which can be achieved by keeping the belly button pulled in. And remember to breathe!

Stretches - hip

A simple outer hip stretch

• Lie on the floor flat on your back.
• Cross the right foot over the left knee, keeping the right knee bent.

• Use your left hand to pull the right knee across your body.
• Hold for 20 seconds.

Stretches - ITB

The first of a series on stretching.

This stretch loosens up the Iliotibial band.

• Stand with the leg to be stretched behind the other
• Lean over to the non-stretching side
• Push the hip you wish to stretch out to the other side
• Hold for 20 seconds

stretching

Stretching is so important I am going to put up a series of posts describing basic stretches. And we should all do the basics! Even I am going to try and remember to do some or all of them each day.

Then of course there is also strengthening, building endurance, eating well, sleep, rest and recovery.

And as well as physical health there is mental health, emotional health, spiritual health, relational health. Not forgetting financial health.

Have a healthy and safe August!

Having set up some advance posts on stretching, I will be away, back on the 25th. I leave you with the picture of an unlikely future. Jenny and I will be celebrating our 46th wedding anniversary on the 22nd while we are away. I don't think this would be appreciated.

Real Rest

An FB comment from Stuart: "...another, very often forgotten magic cure is rest...I mean proper rest... Just give yourself a week or two complete time-out every one in a blue moon. And I mean real time out. No cross training, no rollers, just hot baths, sleep-ins and lazy walks in the park if you're going stir-crazy...
Sometimes your body just needs a holiday... From attention of an over-active mind (I'm speaking from experience).
Anyway, can't hurt if done once a year or when all else is failing."

Here we go ... 3 fabulous weeks in the Kimberley ... the tour starts in a few days' time ...




The orange circles show the number of nights we are staying in each location ... 

We will be at Cable Beach, Broome for two extra nights prior to all this.
Don't worry, training back here is organised in advance, as are blog posts.
During this time, photos of the trip will appear on my Facebook page https://www.facebook.com/speedygeoff and maybe on my instagram account as well.

speedygeese training

Last week we had our first Thursday session at Parliament House: Colin, Dave, Isaac, Jen, Peter B2 and Susan ran 4 x 800m with 400m recovery, then 2 x 200m with 200m recovery, while I supervised and jogged around.

On Monday 1 August it was a bit wet under foot at Parliament House, but otherwise a pleasant evening. We ran 8 x 100m hills on 90, then 12 on 80, and a 200m run at the end. Present were Bronwyn, Christopher, Colin, Isaac, Ruth and me.

Thru August Monday and Thursday training will continue at Parliament House - even when I am away on holidays.

speedygeese race results

Friday 29 July Customs 5k
Peter Thomson 21:57
David Clarke 23:59
Bronwyn Calver 24:17
Bill Arthur 26:35
Ewen Thompson 27:11
17 finishers

Saturday 30 July Burley Griffin 5k parkrun #7
31 Gary Bowen 24:12 M55
50 Thea Zimpel 26:14 W30
121 finishers

Saturday 30 July Ginninderra 5k parkrun #222
154 finishers

Saturday 30 July Tuggeranong 5k parkrun #179
6 David Clarke 18:39 M55 **New PB**
11 Peter Thomson 20:06 M55
27 Bronwyn Calver 22:12 W45
37 Pieta Smith 22:56 W40
42 Katherine Sheppard 23:50 W45 **New PB**
137 Terrie Paul 32:15 W45
171 Nicole Robinson 39:23 W40
220 finishers

Saturday 30 July Gungahlin 5k parkrun #146
115 finishers

Saturday 30 July YCRC Dunrossil Drive 4.2k
19. Rohan Pitchford M50 17:58
28. Geoff Moore M65 20:27
29. David Clarke M55 20:32
36 finishers

Sunday 31 July ACTVAC handicap Little Black Mountain 9k (corrected)
2 Nadine Morrison W45 53:08 60.6%
15 David Webster M60 43:22 77.6
16 Rod Lynch M55 38:41 81.3
22 Peter Thomson M55 42:38 72.9
25 Mick Charlton M60 59:48 56.3
29 Rae Palmer W65 58:49 73.0
34 Roger Pilkington M55 49:46 64.0
39 Bronwyn Calver W45 47:03 68.4
40 Christopher Lang M65 61:16 55.2
59 finishers

Sunday 31 July ACTVAC handicap Little Black Mountain 4.5k
3 Caroline Campbell W70 38:20 57.6%
8 Gary Bowen M55 24:15 63.4
9 Jill Pearson W55 25:03 69.7
18 Cathy Montalto W60 25:42 74.0
41 finishers

Pictures from the trail

We've Only Just Begun

Song of the week: "We've Only Just Begun", by Dami Im, at https://youtu.be/CfIU0XTUmiI



We've only just begun to live
White lace and promises
A kiss for luck and we're on our way
(We've only begun)

Before the rising sun, we fly
So many roads to choose
We'll start out walking and learn to run
(And yes, we've just begun)

Sharing horizons that are new to us
Watching the signs along the way
Talking it over, just the two of us
Working together day to day
Together

And when the evening comes, we smile
So much of life ahead
We'll find a place where there's room to grow
(And yes, we've just begun)

Sharing horizons that are new to us
Watching the signs along the way
Talking it over, just the two of us
Working together day to day
Together
Together

And when the evening comes, we smile
So much of life ahead
We'll find a place where there's room to grow
And yes, we've just begun

A rest day

I do take rest days occasionally. Today my wife and I went out with our daughter and family, had lunch with them back at their place in the country near Queanbeyan, then saw the first half of grandson Jossie's U17 footie game.


Kangaroos out the back of my daughter's house.


Watching one of many goals that Jossie's team Queanbeyan scored against Marist. Go Tiges!