Football Stretch

Stretch routine for american football players to increase flexibility.

Exercises:

Kneeling hip stretch

Stand on you knees, stride forward with one leg and place the heel beneath the knee. Keep front knee behind your toes throughout the exercise. Fold in the tail and stretch your body upwards. Press the hip forward on the back leg.

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Standing quadriceps stretch

Stand in a strong position, grasp the ankle of one leg and move heel towards your butt. Keep your knees together and push your hip forward. Tighten abdominal muscles to stabilize.

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Deep calf stretch

Start from a kneeling position and sit back towards your heels with your bottom and place one foot into the floor so that your toes line up with the knee that is in the ground. Place your body weight on the sole of the foot and stamp down the heel. Lean forward, lift the buttocks from the heels, think that the knee of the stretching leg should move slightly forward and down, without the heel leave the ground.

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Calf stretch

Stand in a strong position and step one large step backward with one foot and place both feet with your toes pointing straight ahead. Tighten abdominal muscles to stabilize, place the weight on the front leg and stamp down the rear foot's heel in the floor with a straight knee. Keep back leg stretched throughout exercise and press your hip forward and down.

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Lying gluteus stretch

Lie on your back with your lower back into the ground, place one ankle on opposite knee. Grasp of or behind the knee where the foot is placed on and pull in your knee towards upper body.

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Standing shoulders and chest stretch

Fold your hands behind your back, tighten your abdominal muscles and press chest forward. Keep the shoulders back move the hands and arms away from your body to stretch the chest and shoulder muscles.

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Seated hamstring stretch 90

Sit with your back straight and legs together, preferably bent to make it easier to keep your back straight. Extend upper body and arms upwards. Hold the position and inhale deep breaths. Strive to be able to stretch your legs without bending your back.

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Parallel back stretch

Stand or sit in the basic position, reach arms forward and grab hands in front of the body at chest height, round the back and bend the upper back. Strive to keep the arms parallel to the ground.

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Neck stretch

Sit or stand with your back straight and strong posture. Tip the head forward, relax and strive to bring chin towards the throat.

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Neck side stretch

Stand with a good posture and extend the spine. Tip the head to the side and imagine that you to put your ear towards shoulder, press down the opposite arm. Keep both shoulders lowered. Look ahead.

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Back of neck stretch

Sit or stand in the basic position with a good posture, lower the shoulder blades and exhale. Tip the head obliquely forwards, downwards. Lower your chin in the direction of one breast.

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