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Football Stretching Routine

 

Incorporate a regular football stretching routine into your football training and watch your performance improve.

 

Are you following a well-organized and customized soccer training program? Is it working for you? If you want to improve your performance and reduce the chance of injuries, then it is time to incorporate a comprehensive soccer stretching routine into your daily training schedule.

 

 

The Benefits of a Football Stretching Routine

 

Muscles used in Football


Football requires agility, endurance and speed. It is crucial to keep your leg and foot muscles conditioned to achieve success in football. Football performance also heavily depends on the core muscles of the stomach and back. Apart from muscles of the feet, the following muscles have an important function in soccer:

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*  Abdomen: Rectus Abdominis

*  Back: Latissimus Dorsi and Teres Major

*  Sides: External and Internal Obliques

*  Quadriceps: Intermedius, Medialis, Rectus Femoris and Vastus Lateralis

*  Hip flexor/rotator: Iliopsoas and Sartorius

*  Groin: Adductor Brevis, Longus and Magnus, Gracilis

*  Buttock: Gluteus Maximus, Medius and Minimus

*  Hamstring: Semitendinosus, Semimembranosus and Biceps Femoris

*  Calf: Gastrocnemius, Soleus

 

Football players are susceptible to both overuse and acute injuries. These include ankle sprains, Achilles tendonitis, groin strain, hamstring strain, and injury to the anterior cruciate ligament. Performing a regular stretching routine enhances muscle flexibility, which not only reduces the risk of injury but also helps to reduce recovery time.

Increases in strength and flexibility further enable players to efficiently handle frequent sprinting bursts. Even goalkeepers can better make quick jumps and reaches to save tough goals.

Despite the numerous benefits, it is important to bear in mind that stretching can have detrimental effects when done incorrectly. Improperly done stretches can over time cause permanent damage to ligaments and joint. When performing the stretching routine below, be sure to warm up first and if any of the exercises cause pain or severe discomfort, discontinue immediately.

 

Swedish back massage

A soothing and calming

massage designed to relax the mind and soothe away the stress of the day.

60min  £30

90min  £40

Hands- free back massage

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A gentle, deep, relaxing, and powerful massage. This massage has all the same benefits of a Swedish massage the difference with this treatment is the therapist uses their forearms to perform this treatment.

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60min    £30

90mins   £40

One for the office worker

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This is great if you find yourself sat at your desk all day. A deeper massage to help rid yourself of  those stiff sore shoulders and neck. Helps to destress

 

* Improves circulation

* Helps to destress and rejuvenate your mind.

* Improves your posture, removes tension, stiffness, and helps relax your muscles.

* Helps increase your productivity and creativity.

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90 mins £40

​​105mins £50

Full back & head

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A relaxing way to unwind and take some time out for yourself.

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* Relieves muscle tension

* Helps to reduce pain

*Improves circulation

* Helps to improve mobility

* Helps to relieve stress

* Helps to relieve anxiety & depression

* Elevates your mood & mental clarity

* Helps to improves the condition of the hair and scalp

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90mins £40

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Swedish body massage

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​A total relaxation treatment for the whole of the body which increases blood-flow, helps eliminate toxins, reduces stress and relieves muscular aches and pains.

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Helps relieve muscular tension and pain linked to muscular disorders
•     Eases tightness within muscle fibres
•     Assists in clearing lactic acid build-up from over-exercise
•     Stimulates blood and lymph circulation, supporting faster toxin removal


•     Encourages deep relaxation, lowering heart rate and reducing blood pressure


•     Supports relief from stress-related conditions such as insomnia, headaches, arthritis, back pain, and digestive issues like constipation


•     Enhances overall sense of wellbeing and balance


•     Soothes aches and discomfort caused by nervous tension


•  Naturally reduces stress levels, leaving you calmer and more at ease

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​​​​120min £45

Swedish body massage with hands-free back

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A gentle, deep, relaxing, and powerful massage. This massage has all the same benefits of a Swedish massage the difference with this treatment is the therapist uses their forearms to perform the back massage in this treatment treatment.

​Great for neck and shoulder tension.

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120mins  £45

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Menopause massage

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Unwind and Rejuvenate: Prepare to be transported to a state of deep relaxation with a blend of oncology and Swedish massage techniques to provide you with an unparalleled experience. Say goodbye to mood swings, hot flushes, brain fog, and anxiety as you reconnect with your inner peace.

120mins £55

© Tracey Crowley Massage Therapist copyright 2012 

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