Figure Four Stretch Video for Soccer Players and Athletes

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The glute muscle is an extremely important part of the body to stretch and strengthen to encourage proper form when landing. Dr. Julia Callaghan, chiropractor at our Kitchener-Downtown clinic goes over some key things to remember when stretching  the gluteus medius using the Figure Four Stretch.



“We’re going to do a stretch for your glute. It’s called Figure Four Stretch or Thread the Needle. A lot of people have tight glutes and it can inhibit squating or running.

So for this stretch, I want you to bring one ankle over the other knee. Commonly, people will stay here, but this won’t give you the best stretch that you could have. So push this knee out to 90 degrees and you should start to feel a nice stretch building in your glute on this side.

If you can handle a bigger stretch, pull the other knee towards your chest from underneath your knee so that you don’t compress your knee joint. Continue to push the other knee out towards 90 degrees.

Now you can hold this stretch for up to 30 seconds. The literature shows that you don’t get any added benefit beyond 30 seconds, but if it feels good, you can go ahead.”


Julia joined the GRSM team in 2014. She graduated with an Honours Bachelor of Science Degree in Health Studies in 2008, and went on to complete her Doctor of Chiropractic (D.C.) Degree at the Canadian Memorial Chiropractic College (CMCC) in Toronto. She graduated in 2012 Suma Cum Laude with Clinic Honours and received the Donald Bramham Memorial Award for academic standing.

Julia is a certified practitioner of Contemporary Medical Acupuncture through McMaster University. She also maintains full body certification as a provider of Active Release Techniques ® (A.R.T. ®) Soft-Tissue Management System. Additionally, Julia is certified in elastic taping methods, Graston technique, Activator Methods, Selected Functional Movement Screen (SFMA), and is a Certified Strength and Conditioning Specialist.

Julia takes a functional approach to chiropractic and uses evidence-based methods to help restore the neuromusculoskeletal system to its optimal function. She takes a special interest in soccer players. Due to her extensive experience as a player and now a coach, Julia has insight into the types of injuries common to soccer players, and what they need in order to get back into the game. Julia’s diverse skill set and passion for sport help her treat patients from all walks of life and assist them in achieving optimal health.

Julia loves a variety of sports including soccer, running, cycling, weight lifting, skiing and snowboarding!

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