The best mobility exercises for triathlon mean preparing your body for the 3 disciplines. For swimming, this means having enough range of motion in the shoulders to avoid compensations, but also good internal rotation for the catch phase. For cycling, the body needs to be prepared to maintain a prolonged aero position, which places significant demand on the posterior chain and the lower back. For running mainly the lower body, to handle repetitive impacts so you feel ready from the very first stride, while also reducing the risk of injury.
The 5 best pre-triathlon stretches
These five exercises will help you have a body ready for effort and prevent injuries. Passive stretching is known to be detrimental before exercise, which is why active stretching, muscle activation, and massage should be prioritized.
Shoulders global: get your shoulders ready both for rotation and flexion.
The bird: this will free your shoulder internal rotation to improve your catch position.
Active V stretch: this exercise will be useful to prep your posterior chain and lower back for the bike and the running portion.
Alternating eccentric calf activation: get your calves ready to endure impacts.
Alternating high shin pull: improve your hip external rotation ROM to avoid compensations on your knees.
Exercise 1/5: shoulders global
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the upper back and shoulders
Instructions
• Standing, arms extended in front of you
• Phase 1: Pull elbows back to shoulder height
• Phase 2: Extend arms overhead
Targeted Areas
Shoulders, Rotator
Equipment Required
None
Exercise 2/5: the bird
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the shoulders
Instructions
• Hands behind the back
• Hands placed one over the other against the lower back
• Elbows move back and forth with maximum amplitude
Targeted Areas
Rotators, Shoulders
Equipment Required
None
Exercise 3/5: active v stretch
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Stretching behind the legs and inside the thighs
Instructions
• Standing, legs straight and wide apart
• Both hands touching the feet alternately
• Relatively dynamic movements
• Hands against a support, ensuring good balance
• Phase 1: Contract your calves
• Phase 2: Slowly go down on one foot
Targeted Areas
Calves
Equipment Required
None
Exercise 5/5: alternating high shin pull
Focus
Details
Timing
Repeat for 1 minute
Stimulus
Tension in the hip
Instructions
• Standing, feet hip-width apart, knee lifted and held manually
• Ankle grasped and pulled toward the opposite hip
• Controlled movements, alternating legs with each repetition
Targeted Areas
Glutes, Hips
Equipment Required
None
Why triathletes need mobility
Triathlon performance isn’t just about cardiovascular fitness—it’s about efficiency of movement. Mobility exercises can help by:
Allowing swimmers to maintain a streamlined stroke without compensating.
Helping cyclists hold the aero position with less discomfort.
Supporting runners to maintain a consistent stride and reduce impact forces.
Common mobility issues triathletes may face
Discipline
Common Issue
Linked Cause
How Mobility Helps
Swimming
Shoulder pain or tightness
Limited rotation or flexion
Improves catch position and stroke efficiency
Cycling
Lower back ache
Prolonged aero position and hip flexor tightness
Mobilises posterior chain and relieves spinal load
Running
Knee discomfort
Poor hip rotation or calf stiffness
Improves alignment and shock absorption
Anatomy links: shoulders, posterior chain, calves and hips.
Shoulders: essential for overhead movements in freestyle. Restricted flexion or rotation often forces the lower back or neck to compensate.
Posterior chain (hamstrings, glutes, spinal extensors): critical for both cycling stability and running propulsion. If tight, they can reduce stride length and endurance.
Calves: act as shock absorbers for each foot strike in running. Strong, mobile calves can reduce strain on the Achilles and shins.
Hips: external rotation allows better alignment through the knees and reduces risk of overuse injuries when running.
FAQs
Should I do these stretches on race day? Yes, these active mobility exercises are safe and effective pre-race. Avoid long passive holds before competition.
How long should each stretch last? Aim for 1–2 minutes of controlled movement or 8–12 active reps per side.
Can mobility work replace strength training? No. Strength training supports durability. Mobility complements it by ensuring you move through full ranges efficiently.
Do I need equipment for these stretches? No—these can all be performed without any equipment.
How often should I do pre-triathlon stretches? Use them before key sessions and races. For lasting improvement, include mobility routines several times per week.
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