soccer stretches produced by soccer enthusiasts @ west end physiotherapy clinic 600- 1525 robson...
TRANSCRIPT
Soccer stretchesSoccer stretchesProduced
by soccer enthusiasts
@
West End Physiotherapy
Clinic
600- 1525 Robson Street G 604 – 684-0047Physiotherapy c Massage Therapy c Exercise Therapy c Yoga
Soccer stretchesSoccer stretches
This is the most boring part of
any soccer game
West End Physiotherapy Clinic
Soccer StretchesSoccer Stretches
Well, OK….
Has he stretched enough?
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Soccer StretchesSoccer Stretches
Or she?
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Soccer StretchesSoccer Stretches
What do you think?
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Soccer StretchesSoccer Stretches
Are you having a swell time, just like this baby?
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Soccer StretchesSoccer Stretches
Or is this your latest picture?
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To stretch or not to stretch,To stretch or not to stretch,the choice is yoursthe choice is yours
Straight
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Crooked
Tips for performing the soccer Tips for performing the soccer stretches correctly:stretches correctly:
Hold each stretch 30 seconds to 1 minute Do not bounce Ease into the stretches slowly; do not stretch
through pain Repeat stretch on each side of the body Perform each stretch one or two times on each
side Keep the spine straight and hold abdominals tight Perform each stretch before and after each game
Soccer stretchesSoccer stretches
Long Calf Muscle
Stand with one leg back. Keep the back leg locked straight and the foot flat. Turn back foot slightly inwards. Bend front leg taking stretch through the back calf muscle.
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Soccer StretchesSoccer Stretches
Short Calf Muscle
Place hands on your hips, taking weight through the back leg. Turn back foot slightly inwards and keep the heel flat. Bend back knee forward over the back foot.
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Soccer StretchesSoccer Stretches
Lower back, hips, groin and hams
Stand with feet about shoulder-width apart and pointed straight ahead. Slowly bend forward from the hips with knees slightly bent. Let arms and neck relax. Continue until a slight stretch in the back of the legs is felt.
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Soccer StretchesSoccer Stretches Lower Back
Stand with knees slightly bent. Gently pull elbow behind the head while bending sideways from the hips.
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Soccer StretchesSoccer Stretches
Shoulders, chest Stand with head up,
chin in, and hands clasped behind back. Pull shoulders down and back. Press shoulder blades together and down. Pull stomach in to prevent arching of the low back.
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Soccer StretchesSoccer Stretches
Groin, shins, ankles
Squat with feet flat and toes pointed out at approximately 15 degrees. Keep knees to the outside of the shoulders. Knees should be directly above the big toes
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Soccer StretchesSoccer Stretches Groin, shins,
ankles (continued)
Squat with feet flat and toes pointed out at approximately 15 degrees. Keep knees to the outside of the shoulders. Knees should be directly above the big toes.
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Soccer StretchesSoccer Stretches Achilles tendon
From a kneeling position, sit back on your heels. Bring one foot forward so that the toes are parallel to the knee of the other leg. Let the heel of the forward leg come off the ground slightly. Lower the heel toward the ground while pushing forward on your thigh.
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Soccer StretchesSoccer Stretches Hip flexor
Kneel on ground with front knee at 90 degrees. With the back straight, tilt the pelvis back by tucking the abdomen up and in and squeezing buttocks. Keep head up.
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Soccer StretchesSoccer Stretches Ankle
rotations
Sitting, hold one foot. Rotate the ankle clockwise and counter-clockwise through a complete range of motion.
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Soccer StretchesSoccer Stretches Short groin
muscles
Sit on the floor with back straight. Hold the ankles and draw them towards the groin. Use the elbows to apply a gradual downward and outward pressure on the knees.
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Soccer StretchesSoccer Stretches Long groin
muscles
Sit with feet at a comfortable distance apart and knees straight. Slowly lean forward from the hips keeping quadriceps muscle relaxed and the feet upright.
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Soccer StretchesSoccer Stretches Neck rotations
Sit or stand comfortably. Very slowly roll the head around in a full circle, keeping the back straight. Repeat in opposite direction.
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Soccer StretchesSoccer Stretches Back, shoulder,
arms
Sit back on heels. Reach forward with arms keeping the chest low to the ground.
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Soccer StretchesSoccer Stretches Shoulders
Hold hands above head. Push palms upward with the arms slightly back and up.
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Soccer StretchesSoccer Stretches
Quadriceps stretch
Standing, pull one heel to buttock. Keep back straight, knees together and in line.
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Soccer StretchesSoccer Stretches Buttock
Lie on back with both hands around one knee. Pull knee towards opposite shoulder. Keep head, shoulder and opposite leg relaxed.
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Soccer StretchesSoccer Stretches Hamstring
Place foot on a raised surface. Stand with supporting foot turned slightly inwards. Bend supporting knee. Keep back straight.
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Enjoy the gameEnjoy the game
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