Other than the knee and shoulder, the most vulnerable part of your body during football is the neck. However, if you damage you knee or your shoulder, you likely will be playing again within a few weeks. An injury to your neck, though, can end your playing career permanently. Maintaining a loose, flexible neck can help prevent injuries to the neck when being hit or twisted.
Standing Stretch
One way that football players stretch their necks is to have a partner stand in front of them and lean into them. You lean forward as your partner supports your weight with his hands on your forehead or helmet. Use a towel to cover the forehead if doing this without a helmet. You will hold your body rigid at first, with your weight supported by your neck, then slowly let your body droop, stretching the neck until you are uncomfortable. Hold for ten seconds. You will repeat these steps leaning forward, backward, and to the left and right.
Kneeling Stretch
With your partner standing, you will be kneeling. Place your left ear, or ear hole if wearing a helmet, on the outside of his left leg. Your partner will push out on your head, causing your neck to stretch. You should lean in to enhance the stretch as much as tolerated. Do this for both sides. Then your partner will push on the back of your head or helmet as you push up, stretching the back of your neck. Finally, your partner will pull your face mask or chin up as you relax and slump downward to stretch the neck until uncomfortable.
Seated Stretch
In the weight room during workouts, sit on the floor and have a partner sit behind you on a bench or in a chair. Have your partner push the back of your head down. Hold the stretch for 10 to 15 seconds. This should be repeated on each side of your head and in the front. Have your partner hold a towel over his hands if sanitation is a concern. This stretch can be done without a helmet, so it is common in off-season programs.
Neck Rolls
The original neck stretch is the neck roll. Standing with your chin slightly elevated, you will roll your neck from your chin on your chest in a full circle slowly. After a few revolutions, reverse the movement and roll your head around in the other direction until you neck feels loose.
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