As the season progresses, and athlete's strength increases, they usually develop dominant muscles while all the supporting muscles get neglected. Small muscles when ignored generally shut down. Even though the level of performance raises but athletes find it difficult to balance injuries. For athletes that are planning to participate in New York triathlon expo, it is very much important to take care of both large as well as small muscle groups.

There are a few exercises to get started with this off-season for the NY Tri expo and below mentioned are those important ones:

First exercise-- stretch cord:
Take a stretch cord, wrap an end around a pole and then anchor it in front at the base of ribs in front of you. Hold both the handles, tuck in your scapula, stand tall and keep the elbows in tight and thumbs up. Make rowing motion, bring elbows in 90 degrees and pull inside of wrists to outside of ribs. Since you release tension in cord in forward motion, go to 150 degrees with elbows.
3 sets are to be done in 12 sessions where repeatedly you need to squeeze shoulder blades. Change your angle while carrying out same style of exercises every time.

First variation-- rotate your hands. Palms should end at ribs while you thumps up at the extension. Repeat it for 10 to 12 times.

Second variation-- back should be flat and ribs high. Bring palm at the ribs with thumps up extension. This connects the spinal muscles of the Beginner triathlon NY, all the way down to low back.

Second exercise-- elbow drop sly:
With the use of the stretch cord, begin with hands, your thumps up and 150 degree bend ion elbows. Start swinging your arms up and out to sides. Till ear level, the height of hand should reach. Your shoulders, hands, ears and elbows need to be in the same line. In case you are weak or have a lot of tension, your hands will drift forward.

After you are in that position you wish to draw elbows down to the sides and bring wrists towards your shoulders. Let the arms come back up to fly position then take rest for one repetition.

For NYC Tri Expo the mentioned exercises need to be carried out aptly. These exercises make small group muscles of the Beginner triathlon NY strong and can maintain balance with the large group.