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Past posts

Blorenge fell race and Southern Night Orienteering Championships
03.12.2017

Wild weather in the Lake District
26.11.2017

UoB Orienteering Club News 26/11/2017
26.11.2017

Choosing Bristol as an Orienteering University
20.11.2017

UoB Orienteering Club News 19/11/2017
20.11.2017

UoB Orienteering Club News 12/11/2017
13.11.2017

UoB Orienteering Club News 05/11/2017
06.11.2017

UoB Orienteering Club News 29/10/2017
29.10.2017

UoB Orienteering Club News 22/10/2017
22.10.2017

UoB Orienteering Club News 15/10/2017
15.10.2017

UoB Orienteering Club News 08/10/2017
09.10.2017

UoB Orienteering Club News 01/10/2017
02.10.2017

Ashton Court Give it a Go results
01.10.2017

Downs Give It a Go results
29.09.2017

UoB Orienteering Club Welcome Email 2017
22.09.2017

Welcome Fair Maze Results
22.09.2017

UoB Orienteering Club News 18/09/2017
22.09.2017

10th Anniversary Celebrations
10.09.2017

Race Reports Round-up 2016-17
28.07.2017

Stoke Bishop urban race 3/5/17
29.04.2017

A busy summer of orienteering!
15.09.2016

Stoke Bishop Urban Race
19.04.2016

BUCS 2016
22.02.2016

BUCS Orienteering 2016 Overall Results
22.02.2016

BUCS 2016 Relay Results
21.02.2016

BUCS Results after Individual
20.02.2016

Tom prepares to represent GB
09.02.2016

BUCS 2016
24.01.2016

New year!
16.09.2015

BUCS 2015
22.03.2015

November Classic
02.11.2014

End of Year Review!
19.06.2014

Tough racing at the JK Festival of Orienteering
22.04.2014

UBOC is crowned Club of the Year!
22.04.2014

New Spring/Summer 2014 Collection now in (Race tops)
05.04.2014

Men's relay sneak 4th at BUCS
21.03.2014

Bristol has a Southern Champ
20.03.2014

Merry Christmas!
20.03.2014

Stretching Sessions @ The Breakfast Roll
05.12.2013

BUOT Bristol in pictures
13.11.2013

El Classico
07.11.2013

Training, Racing & Treasure Hunting
14.11.2013

Sweeping the board in Ashton Court
05.10.2013

Fantastic first week for UBOC
01.10.2013

Old City Sprint Race Results
01.10.2013

Freshers!
12.09.2013

Bristol Old City Sprint Race - Sunday 29th September
12.09.2013

Aviemore 2013
12.09.2013

New Website
17.07.2013

Stretching Sessions @ The Breakfast Roll

05-12-2013

A regular program of strength and conditioning work helps prevent injury and makes you more adaptable to zig-zagging through the tough terrain we find in orienteering.

The club organises irregular stretching and rolling sessions on a Thursday morning at 8am at a member's house. We call this The Breakfast Roll as a breakfast of cereal, croissants and orange juice is provided for a small donation to get you ready for the day ahead.

There is a rough routine followed each week but any suggestions for new stretches are encouraged! Scroll on to find out about the dreaded 'rolling'...

Stretches

Here's some of the stretches we do in a typical session;

Ankle rotations

Calf against wall

Hamstring on chair

Hamstring on floor

Glutes on chair

Hip-flexors split-squat

Torso alternate sides

Arm rotations

Back nerve sit

Inner shoulder

Head and neck

Our stretches overall look something like this: http://www.chaser.me.uk/lib/exe/fetch.php?media=tips:stretching.jpg

Rolling rolling rolling

You might go to a physio for a massage to loosen yourself off but there's a way to get all the benefits for much cheaper at home. Imagine sliding your thighs back and forth on a giant foam rolling pin. Your self weight pushing you down onto the curved top of the roller gently (ha!) massages your ITB band. A tight ITB band is a common cause of knee problems and restricts the length of your stride.

Other areas can be rolled including your back and calves. The best part of rolling is watching other people roll for the first time. It hurts. But with regular sessions your ITB gets more relaxed, and you shouldn't fall off the roller with pain.

So I'll see you at 8am on Thursday! (check the facebook group for details).

Duncan Birtwistle (Training Officer)