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Static Stretching Protocol

Static Stretching Protocol. USA Football. Stretching.

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Static Stretching Protocol

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  1. Static Stretching Protocol USA Football

  2. 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.

  3. Three Position Neck Stretch Use 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

  4. Pectoral Stretch With your elbow and upper arm at 90 degrees step into the stretch to feel a pull across your chest

  5. Latisimus Stretch Hold on to a stable object, let your hips sink down to feel a stretch from your shoulder to your mid back

  6. Hamstring Stretch Sit 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.

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

  8. Quad and hip flexor stretch Kneel 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

  9. Quadriceps, Stretch beginner and advanced Stand, pull your heel to your butt Stand, pull your heel to your butt, bend towards the ground, a deeper stretch should be felt.

  10. Calf and Achilles stretch Stand 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

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