UFV Women's Soccer

Mobility 1 - Hips

HIP FLEXOR STRETCH

Start in a half-kneeling position. Use your glutes to tilt your pelvis backwards. You should feel a stretch in the front of your hip (think 'front pocket').

Hold for 1.5 mins/side

Good

Good

Back Fault

Back Fault

Lean Fault

Lean Fault

 

QUADRICEPS TACK-AND-FLOSS

Lay prone with one leg on a foam roller. Use the roller to find tight spots/knots in your quads. Once you find a spot, add tension and flex your knee with the roller in contact with the spot. "Floss" the muscle by flexing and extending your knee until the tension lessens or goes away. Repeat in a new spot. 

Continue for 2 mins/side

Quad Tack and Floss 1
Tack and Floss 2

 

 

GlutE Self-Myofascial Release (SMFR)

Cross the bottom foot over the support leg, near the knee, while sitting with one side on the roller. The roller should be positioned underneath your hip bone (ASIS). Roll from side to side to relieve tension. 

Continue for 2 mins/side.

Glute SMFR 1

 

 

Hip Opener

Align your front foot with you back knee. Use your hand or your elbow to press your front knee out to the side. You should feel tension in the outside of your hip. Oscillate/scrub in and out of tension. You can change the stretch by pressing your knee out further or turning the sole of your foot to face the side. 

Continue for 2 mins/side.

Hip Opener Side
 

MOBILITY 2 - Thorax and neck

T-Spine Smash with lax peanut

Lay supine with the LAX Peanut placed underneath your T-Spine (upper back), with your spine in the grove between the lacrosse balls. Find tight spots in the muscle and use your arms to add tension to slowly alleviate the tension/pain. Once you are satisfied with one spot, move up or down the back until you find another spot.

Do not place the LAX Peanut on your neck. Only go as low as your last rib.

Continue for 2-5 minutes.

 

Pec Smash with LAX Peanut

Lay prone while propping the LAX balls up with one hand. The mobility tool should be placed beneath the collarbone and lateral to your sternum (i.e. not on the bony center of your chest). You the same side arm to add tension while changing position. Spend time in the position the is most restricted (i.e. tightest). Move the lacrosse ball around periodically as tension decreases.

While tension radiating into the arm/neck is normal, it should not be excessive. If you experience numbness or tingling, stop and change positions.

Continue for 2 mins/side.

 

Upper Neck Release (base of skull) with lax peanut

Place the LAX Peanut at the base of your skull where your neck muscle meet the bone. Simply hang out in this position and perform small movements to add pressure and relieve tension. If you need additional pressure you can use your arm to add weight to your forehead.

Continue for 2 mins

 

Neck/jaw release with lax ball

1. Place a lacrosse ball on your jaw. Open and close your mouth. You can also use the ball top wind up the tissue before moving the jaw.

2. Place the lacrosse ball on the front/side of your neck (not the throat). Turn your head to the side and look down to make the muscle 'pop' if you have trouble finding the right position. Wind up the lacrosse ball and then look up and down until movement is smooth and tension free.

Continue for 2 mins/side

1. Jaw

2. Neck/Jaw

Place LAX ball on neck, just beneath jaw

Place LAX ball on neck, just beneath jaw

Wind up the skin by twisting the LAX ball

Wind up the skin by twisting the LAX ball

Look up

Look up

Look down

Look down

 

BONUS: How to make a LAX Ball Peanut

Extra tape loop around the perimeter is optional

Extra tape loop around the perimeter is optional


MOBILITY 3 - Calves and shins

LAX Ball Stacking

Use the LAX Ball Peanut on the bottom and a single trigger release ball on top. Apply pressure with the top ball and move the ankle into plantar/dorsiflexion. You can also use the top ball to wind up the tissue before you move your ankle through your range of motion. Move up and down the shin as you see fit.

Use the top ball to find trigger points along the inside of the calf (top side). 

Avoid areas that cause tingling/numbing.

Continue for 2 mins/side.

 

Calf Smash

Use a lacrosse ball, foam roller or lacrosse ball peanut. Roll up and down your calf until you find a trigger point. Proceed to point your toes up and down, working through the trigger point. It is often useful to rotate your leg to get the sides of the calf.

If the weight of your leg alone is not enough pressure, cross your feet to add some weight and increase the intensity.

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Continue for 2 mins/side

 

Plantar smaSh

Place the LAX or tennis ball under your foot. Roll from heel to toes, along the center and outside our your sole. You can also twist from side to side (think "putting out a cigarette" ...not that any of you would ever smoke, of course...).

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Continue for 2 mins/side