Pre workout mobilisation exercises

Here are a few exercises for you to do before you start your workout aimed at mobilising various joint and muscles. If you don’t have time to do them all focus on spinal and shoulder mobility and hip openers.

 The roll down. Great for spinal mobility from the neck and will also stretch the glutes (bum), hamstrings and calves. Start by tucking the chin and rolling the body forward slowly taking your hands towards the floor keeping the knees slightly bent. Return to standing slowly and repeat 4/5 times.

 

 

Hip Openers. Hold on to a wall or chair if you need to. Do about 5/6 on each leg.

 

 

 

 

Another hip opener, the Pigeon pose. Can also be done holding on if you need to. Hold for 15/20 seconds each side.

 

 

 

 

You can also do this stretch seated.

 

 

 

 

Spinal mobility. Try and keep your shoulder blades down. Relax into this stretch. Hold for 15/20 seconds each side.

 

 

 

 

Cat stretch. Great for spinal mobility. Make sure your hands are under your shoulders and your knees are under your hips. Do about 10.

 

 

 

 

 

Seated hip opener stretch. Hold for 15/20 seconds each side.

 

 

 

Kneeling hip opener and hip flexor stretch. Hold for 15/20 seconds each leg.

 

 

 

 

Upper back, chest and shoulder stretch. Reach forward and open your shoulder blades. Then reach behind you and open your chest. Repeat 5/6 times. Make sure your shoulders stay down away from your ears.

 

 

 

 

 

 

Quad stretch. Supporting knee soft. Hold for 15/20 seconds each leg.

 

 

 

 

 

Lying down quad stretch.

 

 

 

 

 

 

Hamstring stretch. Aim for 15/20 seconds each leg.

 

 

 

 

 

 

Seated hamstring stretch.

 

 

Glute stretch. If your glutes are very tight you might not be able to hold onto your leg. This is fine. Do it without holding your leg – something to work towards! Hold for 15/20 seconds each leg.

 

 

 

 

 

An alternative glute stretch.

 

 

All of the above can also be done after your workout. Aim to hold the stretches for about 30/45 seconds.

As a club, we’d like to wish Andrew Simpson @simmo_on_sport all the best for the future, with a heartfelt thanks for supporting WVCC all these years....

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Wed
2019
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Wrinklies Ride Out
Nov 13 @ 10:00 – 14:30
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2019
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20
Wed
2019
10:00 Wrinklies Ride Out
Wrinklies Ride Out
Nov 20 @ 10:00 – 14:30
A 10:00 for a 10:10 depart.. an easy, no one gets left behind run. Usually head out into the wind so we have a tail wind home.
Nov
23
Sat
2019
09:00 Training Rides
Training Rides
Nov 23 @ 09:00 – 12:00
“Both Saturday Rides” 1 & 2 Meet 9:00 at Hatchmere Ride 1 – Training ride – off first at 09:00. Bangor on Dee with a cafe stop at Cleopatras. Through and off, average 20-21mph Ride[...]

Club Meeting Times

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09:30 - Winnington Park Rugby Football Club - see calendar for updated start times (Most runs 10:00 during the winter months)

Tuesday evening (informal - usually a small gathering!)

20:00 onwards - Winnington Park Rugby Football Club

Wednesday runs:

10:00 - Hatchmere

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