- Yoga is a way of understanding restriction, alleviating restriction and working to maintain a healthy injury free body!
- This 10min sequence targets key areas of restriction commonly found as part of the volleyball player's compensation pattern.
- To be done after practice/games/workout as a cool down.
Magically hips, legs and feet!
A lot of our movement as volleyball players comes from our hips/core/lower-back. Our ability to lunge, jump, squat and pivot is driven from muscles surrounding our hips, core and lower back. Tightness and misalignment in our hips will impact our knees, ankles and lower-back as our bodies try to shift our weight to compensate.
Here are 4 stretches for our hips/lower-back/legs and feet!
1) Pigeon Pose
-(Leg/hip flexors on extended-side, extensors and lateral rotators on the flexed-side)
Precaution –Knee Injuries and Sciatica
Precautions- Knee and lower back.
3) Seated Wide-Leg Forward Fold
-(Leg/hip extensors, inner-leg (adductors), lower back)
Precautions: Hamstring/groin pull, lower back
If you are ready to move forward, inhale and lengthen your spine. As you exhale, sustain this length, keep the femurs fixed, rotate your pubic bone toward the floor, and start to walk your hands forward as you reach your torso toward the floor. Extend from your base instead of bending from your waist, so that you keep the front body long rather than collapsing the chest and rounding the back.
Hold and breath for 30-60 seconds.
4) Sole of Foot Stretch (seated OR supine with band)
-(Back of the leg (calf muscles), sole of the foot, foot arches)
Superstar Spinal Twists!
Most of our movement, including rotation/ flexion/ extension, comes from various parts of our spine. Our spine takes a lot of abuse both through repetotive strain when hitting but also compression when jumping and pivoting.
- In this pose, make sure you pay attention to restriction and allow your body to twist only until you feel tension build. Use your breath to move deeper into the pose.
Precautions: Any type of lower back pain, known disc/nerve damage or dysfunction, sciatica
6) Healthy Shoulders!
Shoulders obviously take a beating when it comes to volleyball. As we swing across our body muscles on the anterior aspect of our shoulder tighten and pull our shoulder forward. –depending on previous injury, be careful not to over stretch. As well, this is a just an anterior shoulder stretch. Please continue to incorporate any other ROM stretching to alleviate tension.