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.

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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.