Gridiron Stretching Routine

To avoid injuries and to perform optimally, gridiron players should follow a well-structured gridiron stretching routine.

by Brad Walker | First Published October 14, 2010 | Updated August 31, 2017

Gridiron, popularly called American Football, is characterized by strong collisions and explosive strength. To avoid getting injured, players should follow a regular gridiron stretching routine as part of their gridiron training.

Muscles used in Gridiron

Video stretching routine for gridironDifferent positions in football involve different muscles at varying levels. The lower body should be strong enough for running backs and receivers. Offensive and defensive linemen and linebackers need their upper body to be strong and agile. The various muscles that function in Gridiron include:

  • Among the leg muscles, the gastrocnemius, soleus, quadriceps and hamstrings are involved.
  • In the hip flexors, the gluteals, abductor and adductor muscles function in Gridiron.
  • The use of core muscles, such as the rectus abdominus, spinal erectors, and obliques, is quite high.
  • The trapezius, the muscles of the neck, the pectorals, latissimus dorsi, deltoids, and other shoulder muscles play an important role in the game.

The Benefits of a Gridiron Stretching Routine

Many players do not fully utilize a gridiron stretching routine and put more emphasis on strength development. A regular stretching routine improves range of motion, which helps reduce the risk of injury. A good strength and stretching routine is specifically useful in preventing meniscus tears, ligament sprains in the knee, neck injuries and muscle strains, all of which are common to Gridiron players.

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. Review my article on the rules for safe stretching for more information.

Watch the Gridiron Stretching Routine

Click on the play button below to watch the 10 minute gridiron stretching routine video.

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and improve your full body mobility and freedom of movement, grab a copy of the Ultimate Guide to Stretching & Flexibility (Handbook, DVD & CD-ROM).

In total, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. Plus, over 80 printable stretching routines for 22 sports and 19 different muscle groups.

The DVD also includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus CD-ROM that allows you to print out over 80 stretching routines that you can take with you wherever you go.

The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Ultimate Guide to Stretching & Flexibility for yourself.

Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.