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Flexibility Exercises
FLEXIBILITY EXERCISES
1. Do each stretch for 20 seconds and make sure you work each side.
2. These stretches will only be effective in improving flexibility if performed when warm (e.g. after training or a match)
3. Target any area of tightness by increasing the number of repetitions.
4. The ideal time is approx two hours after training/match play. Have a warm hot bath and stretch after the bath.
Exercise 1
Lie face down. Lean on your elbows/forearms. Arch the small of your back by pressing your pelvis and stomach to the floor.
Exercise 2
Lie face down. Bend one knee and hold onto the ankle. Pull the ankle towards your bottom, then try to straighten the knee while resisting with your hand. Relax your leg and repeat the exercise pulling the ankle a little bit further. Relax
Exercise 3Lie on your back with your arm in a T-position and knee bent towards the ceiling. Slowly roll both your legs from side to side without touching the floor.
Exercise 4
Lie on your back with one leg bent.Bring your bent knee over the other leg and push your knee against the floor with the opposite hand. Then reach with the other arm to the opposite side looking in the same direction. You will feel the stretching in your lower back and bottom. Relax
Exercise 5
Lie with your knees bent and your feet on the floor. Lift one knee towards your chest. Place your hands behind the knee and draw it toward your chest.
Exercise 6
Lie on your back. Lift your leg toward your chest. Place your hands behind the knee. Gently pull your leg toward your chest. Feel the stretch behind your thigh.
Exercise 7
Lie on your back with your knees bent. Cross the ankle of the leg to be stretched over the other knee. Put your arms around the thigh. Bring your thigh towards your stomach. Feel the stretch in your buttock.
Exercise 8
Sit on the floor with sole of your feed together and as close to your groin as you can. Push your knees down to the floor. You will feel the stretching on the inside of your thighs. Relax.
Exercise 9
Crawling position. Press your bottom towards your feet, head against the floor and arms straightforward.
Exercise 10
Crawling position. Arch your spine upwards while letting your head relax between your arms.
Exercise 11Stand straight with one hand on your hip and the other straight up. Bend to the side with opposite arm reaching overhead. Keep your pelvis in mid position.
Exercise 12
Stand in walking position with the leg to be stretched out behind you and the other leg bent in front of you. Take support from a wall or chair.Lean your body forwards and down until you feel the stretching in calf of the straight leg. Relax. Stretch the other leg.
