Stretching exercises for footballers

1. Sural triceps (pantorriila): rely on a wall with one leg forward, the other stretched behind and heels on the floor.

2. Previous thigh (femoral rectum): clinging ankle and bringing it closer to the buttocks.

3. Internal thigh: join the soles of his feet and, after endorsing elbows on knees, exert a slight pressure, keeping the chest slightly tilted forward.

4. Rear thigh: lying on the floor, bring the thigh to chest with a helping hand that pulls the knee. Adopting the position slowly.

5. Subsequent groin and thighs: leg ahead with the angle of the knee and the ankle at 90 degrees and corresponding arm inside, push the pelvis down.

6. Waist and back: turning the chest keeping one leg beyond the opposite knee and lobbying with the elbow on the thigh.

■ Adopt the position slowly and gradually, avoiding rebounds and sudden movements.

■ Do not exceed the threshold of pain or forcing the stretch, that this could cause muscle tears.

■ Do not carry out exercises in the cold. Activating the muscles before stretching.

■ A brief warming is crucial. Concentrate on the exercises and avoid unnecessary comparisons with other athletes.

■ Do stretching to the muscles that have suffered injuries as détente, sprains and inflammation.

■ Take the position of a slow and gradual manner, avoiding sudden movements.

■ Do not exceed the threshold of pain and not force the stretch, because it might cause muscle injury.

■ Do exercises cold. Activating the muscles before stretching. A brief warming is crucial.

■ Focus on exercise and avoid unnecessary confrontations with other athletes.

■ Remember to do with stretching the muscles reduces the risk of rompeduras and inflammations.