Static Stretching Protocol

USA Football

Stretching

Static stretching is perfect for after activity. Static stretches are designed to increase flexibility, prevent injury, and remove waste product from the muscles. Ideally, these stretches should be performed daily and immediately after exercise to gain the full benefit.

Three Position Neck StretchUse your hand to grab the opposite side of the head and pull your neck toward your shoulder

Perform for each side and down toward chest

Pectoral StretchWith your elbow and upper arm at 90 degrees step into the stretch to feel a pull across your chest

Latisimus StretchHold on to a stable object, let your hips sink down to feel a stretch from your shoulder to your mid back

Hamstring StretchSit on the floor with your legs in front of your body lean (maintain good posture) to feel a pull in the back of your leg.

Hip Rotational StretchLie on the floor grab your opposite knee pull your leg across your body to feel a pull in your glute and in your side

Quad and hip flexor stretchKneel on the floor lean forward, and rotate to the opposite side to feel a pull in your upper hip and quadriceps. The pull you feel should be in the leg that on on the ground

Quadriceps, Stretch beginner and advanced

Stand, pull your heel to your buttStand, pull your heel to your butt, bend towards the ground, a deeper stretch should be felt.

Calf and Achilles stretchStand with one foot against the wall and your knee bent. The heel o your back leg should touch the ground and a stretch should be felt in the calf

Begin like the calf stretch but bend the back knee and try to keep your heel on the ground