Exercise Program For:
Vancouver Women's Field Hockey Association
Date: 9/9/2016
Page: 1
Half kneel Quad stretch
• Half kneel as shown on soft surface (mat, pillow, grass)
• Lean forward slowly keeping hips and back straight.
• Repeat with other leg.
Special Instructions:
Progress by placing a small box under foot of trailing leg.
Perform 1 set of 3 Repetitions, M,W,F.
Hold exercise for 20 Seconds.
Standing Quad stretch
• Stand on uninvolved leg, using table or chair for balance.
• Bend knee of involved leg.
• Grasp with hand and gently pull up toward buttocks.
• Contract core muscles to keep hips straight.
• Hold and repeat.
Special Instructions:
Keep thigh straight in line with body, do not bend at hip.
You can hold a wall, chair, or bleacher for balance.
Perform 1 set of 3 Repetitions, M,W,F.
Hold exercise for 20 Seconds.
TFL wall stretch
• Stand next to wall, about a foot away, involved leg toward wall.
• Cross over the uninvolved leg in front, and lean hip into wall, as shown.
Perform 1 set of 3 Repetitions, M,W,F.
Hold exercise for 20 Seconds.
Issued By:
Physical Activity Line
Signature: ___________________________
These exercises are to be used only under the direction of a licensed, qualified professional.
Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Exercise Program For:
Vancouver Women's Field Hockey Association
Date: 9/9/2016
Page: 2
Hook Piriformis stretch
• Lie on back with knees bent.
• Cross one leg over the other.
• Grasp knee and ankle as shown.
• Pull knee across chest to opposite shoulder as shown.
• Repeat with other leg.
Perform 1 set of 3 Repetitions, M,W,F.
Hold exercise for 20 Seconds.
Standing hamstring stretch
• Stand with heel propped on low table or stair, knee straight, as shown.
• Gently and slowly lean forward at waist. Keep lower back straight
• Repeat with other leg.
Special Instructions:
Keep the knee straight.
Perform 1 set of 3 Repetitions, M,W,F.
Hold exercise for 20 Seconds.
Runner stretch
• Stand facing wall, hands on wall.
• Step forward with foot of uninvolved leg, leaning hips toward wall.
• Keep rear leg straight with heel on floor.
Special Instructions:
You should feel tension in your calf muscle
Perform 1 set of 3 Repetitions, M,W,F.
Hold exercise for 20 Seconds.
Issued By:
Physical Activity Line
Signature: ___________________________
These exercises are to be used only under the direction of a licensed, qualified professional.
Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Exercise Program For:
Vancouver Women's Field Hockey Association
Date: 9/9/2016
Page: 3
Soleus stretch
• Stand, one leg in front of the other.
• Face wall, hands on wall for support.
• Slowly bend knees, keeping heels on floor, as shown, until stretch is felt.
• Repeat with other leg in front.
Perform 1 set of 3 Repetitions, M,W,F.
Hold exercise for 20 Seconds.
Sidebend stretch
• Raise arm overhead behind head, holding with other arm.
• Bend knees slightly to provide better balance.
• Pull arm as you bend trunk.
• Repeat with other side.
Perform 1 set of 3 Repetitions, M,W,F.
Hold exercise for 20 Seconds.
Butterfly stretch
• Sit with knees bent, soles of feet together.
• Slowly let your knees drop to floor.
• Grasp ankles with hands and lean forward from the hips.
Special Instructions:
Try to keep elbows on inside of knees.
Perform 1 set of 3 Repetitions, twice a day.
Hold exercise for 20 Seconds.
Issued By:
Physical Activity Line
Signature: ___________________________
These exercises are to be used only under the direction of a licensed, qualified professional.
Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Exercise Program For:
Vancouver Women's Field Hockey Association
Date: 9/9/2016
Page: 4
Side Pectoral stretch
• Stand with arm on doorway as shown.
• Gently turn away, keeping back straight.
• Return to start position and repeat.
• Repeat with other arm.
Perform 1 set of 3 Repetitions, twice a day.
Hold exercise for 20 Seconds.
Overhand side neck stretch
• Sit or stand.
• Place hand on top of head.
• Keep head facing forward and gently pull head sideways as shown.
• Repeat with other side.
Perform 1 set of 3 Repetitions, twice a day.
Hold exercise for 20 Seconds.
Levator stretch
• Sit.
• Place arm behind back.
• Place other hand on top of head.
• Pull head down and to diagonally, looking toward the hip.
• Repeat on other side.
Special Instructions:
The stretch can be increased by moving the shoulder of the arm behind the
back downward.
Perform 1 set of 3 Repetitions, twice a day.
Hold exercise for 20 Seconds.
Issued By:
Physical Activity Line
Signature: ___________________________
These exercises are to be used only under the direction of a licensed, qualified professional.
Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.
Exercise Program For:
Vancouver Women's Field Hockey Association
Date: 9/9/2016
Page: 5
Child
• Kneel with feet together, toes pointed backwards.
• Lower buttocks onto heels.
• Place hands next to ankles, thumbs inward.
• Lower chest to thighs, placing forehead on floor.
• Keep hands next to ankles with palms upward.
• Hold and practice breathing.
Perform 1 set of 3 Repetitions, once every other day.
Issued By:
Physical Activity Line
Signature: ___________________________
These exercises are to be used only under the direction of a licensed, qualified professional.
Except as to user supplied materials, Copyright 1995-2014 BioEx Systems, Inc.