Static  Stretching
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- Adductors (Groin)

Exercise 1

1. Sit upright on the ground
2. Flex your knees and bring your heels                   together
3. Gently pull your feet towards your bottom
4. Place your elbows on the inside of your               knees
5. Gently push your legs to the floor
6. Hold the stretch and relax

Exercise 2

1. Stand upright with your legs straddled about     2 feet apart
2.Turn the left foot sideways to the left
3. Keep the toes and heel in line with the body
4. Place your hands on your hips
5. Slowly lunge forward, pressing down on             your right hip
6. Hold the stretch and relax



- Gluteals (Bottom)

Exercise 3

1. Lie on the ground with your body extended
2. Bend one leg and slide your heel towards          your bottom
3. Grasp your ankle with one hand and your           knee with the other hand
4. Gently pull your foot to the opposite shoulder
5. Hold the stretch and relax

Exercise 4

1. Sit upright on the ground, hands behind you      for support
2. Bend your knee, cross your left foot over your     right leg
3. Slide your heel towards your bottom
4. Reach over your left leg with your right arm
5. Place your left elbow on the outside of your        left knee
6. Gently push back on your left knee
7. Hold the stretch and relax

Exercise 5

1.  Lie flat on your back with your knees bent
2. Interlock your hands under your head
3. Lift your left leg over your right leg and hook       your leg
4. Use your left leg to press your right leg to the     ground
5. Keep your elbows, head, and shoulders on       the ground
6. Hold the stretch and relax

Exercise 6

1. Lie flat on your back
2. Cross your left leg over your right knee
3. Bend your right knee
4. Allow your knee to gently push your left foot        towards your face
5. Keep your head, shoulders and back on the       ground
6. Hold the stretch and relax



– Hip Flexor

Exercise 7

1. Stand upright with your legs straddled two          feet apart
2. Turn your right foot sideways to the right
3. Keep your toes and heel in line with your            body
4. Flex your right knee and roll your foot under
    so that the top of your instep rests on the            ground
5. Place your hands on your hips
6. Gently push your left hip towards the ground
7. Hold the stretch and relax

Exercise 8

1. Stand upright with one foot resting on a chair     or small fence
2. Slowly bend the front knee
3. Hold the stretch and relax



– Quadriceps

Exercise 9

1. Stand upright with one hand against a                 surface for balance
2. Bend one knee and raise your foot to your          bottom
3. Slightly flex the supporting leg
4. Reach down, grasp your foot with one hand
5. Gently pull your heel towards your bottom
6. Hold the stretch and relax

Exercise 10

1. Lie on the ground on your side
2. Bend one knee and bring your heel towards      your bottom
3. Grasp your ankle and gently pull heel                  towards your bottom
4. Hold the stretch and relax



– Hamstrings

Exercise 11

1. Sit upright on the ground with legs extended
2. Keep both legs straight
3. Slowly bend forward at the waist
4. Lower your abdomen towards your thighs
5. Hold the stretch and relax

Exercise 12

1. Stand upright with one leg raised and                  resting on an elevated platform
2. Keep both legs straight and bend forward at      the waist
3. Lower your abdomen towards your raised          thigh
4. Hold the stretch and relax

Exercise 13

1. Sit upright on the ground with both legs               straight
2. Bend your right knee and slide your heel             towards your bottom
3. Lower your right thigh and calf towards the         ground
4. Place your right heel against the inside of           your left thigh
5. Keep your left leg as straight as possible
6. Bend at the waist and lower your abdomen        towards your thigh
7. Hold the stretch and relax.

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