Stretching is the primary way NFL athletes loosen their muscles and joints both before and after practices and games. While trainers are usually available to help players get loose, many players engage in individual stretching sessions that specifically pertain to that player's position. For example, quarterbacks use their arms and shoulders much more frequently than kickers. As a result, kickers spend more time stretching their legs, while quarterbacks focus on their arms.
Static Stretching
While some NFL players prefer to perform static stretches before playing, others opt to engage in static stretching after the game. According to NFL personal trainer Todd Durkin, static stretching is better after a game because it helps cool down your body and restore the length-tension relationships in your muscles that may have gotten altered during exercise. Static stretches range from arm extensions to ankle pumps. To perform an arm extension, stand up straight with your arms at your sides and knees slightly bent. From there, cross your left arm over to your right side, wrapping your right hand around the elbow of your left arm. Pull until you feel a stretch, holding for 10 seconds before switching arms.
Dynamic Warm-Up
NFL players often perform warm-up stretches that are active instead of static. This gets your muscles fully warmed up and reduces your chances of pulling a muscle during a game. A dynamic stretch is achieved when a muscle in your body is lengthened by putting that body part through its full range of motion. For example, begin walking down the field in a straight line. Extend your hands out with your palms facing the ground. With each step, try to kick the corresponding hand, doing so for as long as you can. This stretches your quadriceps and hamstrings actively.
Foam Rolling
A foam roll is a device used to stretch out your back, arms and legs and improve flexibility in your body. The foam roll lengthens the fascia in the legs, as well as helps to reduce soreness and speed up recovery time after a workout. Foam roll stretches range from IT band (iliotibial band) stretches to full back rolls. To perform an IT band stretch, lie on the foam roll with the left side of your body, lying perpendicular to the roll. From there, place one hand on the ground behind the roll to help support your body. Roll the foam roll up and down against the side of your leg, using your body weight to push into it. Perform this on both sides of your legs.
Caution
While stretching is designed to help reduce your chances of injuring yourself, even NFL players may end up hurting themselves while stretching by using improper form. While stretching, always remember to breathe in a controlled and consistent fashion. In addition, never stretch to a point of pain. If you feel a slight discomfort, that simply means the muscle is lengthening. If you feel real pain, you have pushed your body too far and may end up straining or pulling a muscle.
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