The 3 Best Stretches for Gridiron

Improve your gridiron and minimize injuries with 3 of the best gridiron stretches.

by Brad Walker | First Published October 14, 2010 | Updated May 7, 2019

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

Muscles used in Gridiron

Different positions in gridiron 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.
  • The hip flexors, the gluteals, abductor and adductor (groin) muscles.
  • 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.
Gridiron Stretches and Flexibility Exercises

Most Common Gridiron Injuries

Athletes playing American football are subject to violent external forces on a regular basis. The high speed collisions and awkward body positions during tackling and blocking activities often put the body in danger of traumatic injuries. Some of the common injuries suffered by gridiron players include:

  • Concussion;
  • Neck and spinal injuries;
  • Shoulder injuries, including dislocation, subluxation, acromioclavicular joint (AC) separation, and rotator cuff strain;
  • Hamstring and groin strain;
  • Knee injuries, including Anterior Cruciate Ligament (ACL) and Medial Collateral Ligament (MCL) sprain, and Meniscus Tear; and
  • Lower leg injuries, including shin splints, ankle sprain and Achilles tendinitis.

Injury Prevention Strategies

Strength and conditioning is a key piece of the injury prevention strategy for gridiron players. Other strategies include:

  • Warm-up properly prior to training and especially before games.
  • Include a cool-down period and perform after training/game stretching.
  • Use cardiovascular training to prevent the muscles from tiring during a game and allowing breakdown of proper form.
  • Incorporate a comprehensive strength training program to build protective muscle tissue over the bones and joints.
  • Practice balance, agility and proprioception drills to improve knee and ankle stability.
  • Flexibility is key when the body is twisted and contorted at different angles during tackles or when avoiding a defender.
  • Using high quality protective equipment that has been maintained properly will help prevent many injuries.
  • Practicing proper body mechanics when performing the many skills on the field will also reduce the chance of putting the body in a position that might cause injury.
  • Avoid using the head when tackling or blocking will help prevent neck and head injuries.
  • Ensure adequate padding on posts to avoid head injury, and carefully check playing field for holes, bare areas or any obstructions.

The Benefits of Gridiron Stretches

Many players do not fully utilize gridiron stretches and put more emphasis on strength development. Regular stretching exercises improve range of motion, which helps reduce the risk of injury. Good strength and stretching exercises are specifically useful in preventing meniscus tears, ligament sprains in the knee, neck injuries and muscle strain injuries, all of which are common to Gridiron players.

Stretches for gridiron

The 3 Best Gridiron Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective.

Below are 3 of the best stretches for gridiron; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions with each stretch, and if you currently have any chronic or recurring muscle or joint pain please take extra care when performing the stretches below, or consult with your physician or physical therapist before performing any of the following stretches.

Instructions: Slowly move into the stretch position until you feel a tension of about 7 out of 10. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately. Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply. Come out of the stretch carefully and perform the stretch on the opposite side if necessary. Repeat 2 or 3 times.

Shoulder and rotator stretch for gridiron

Arm-up Shoulder and Rotator Stretch: Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broom stick in your hand and behind your elbow. With your other hand pull the bottom of the broom stick forward.

Lower back and core stretch for gridiron

Lying Knee Roll-over Lower Back Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.

Groin and adductor stretch for gridiron
Squatting Leg-out Groin and Adductor Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.

Watch the Gridiron Stretches video

Click on the play button below if you prefer to follow along to a 10 minute video of the best stretches for gridiron.

These gridiron stretches are best done after your gridiron training, as part of your cool down. They can also be done as a stand-alone stretching session to improve your gridiron flexibility, but make sure you’re fully warmed up before starting the stretches.

Want more Gridiron Stretches?

While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program. With the Ultimate Guide to Stretching & Flexibility you'll...

  • The Stretching Handbook, DVD & CD-ROMDo away with stiff, tight muscles and joints;
  • Improve your freedom of movement;
  • Get rid of injuries, aches and pains;
  • Improve your sporting performance; and
  • Take your flexibility to the next level.

You'll get 135 clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. Plus, the DVD includes 3 customized sets of stretches (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly.

If you want to improve your flexibility and loosen up stiff, tight muscles fast, check out the Ultimate Guide to Stretching & Flexibility for yourself.

Research and References

Brad Walker - AKA The Stretch CoachAbout the Author: Brad Walker 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 (author page) 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 1,000's of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.

Disclaimer: The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice. Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain.

Finally, an amazingly effective way to loosen up stiff muscles fast, even if you feel like your muscles are made of rock!
Claim your FREE copy of my Stretching Tips Cheat Sheet and discover how to get loose, limber and pain free in less than 10 minutes a day.

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