What are the right elongations for football

Standing, the player crosses his hands as in the photo and holds his arms. Any inspiration that must try to grow. Keep 30 seconds. Stretching is done triceps and shoulders.
The player has to get his hands behind his back. By holding down 30 seconds, then changes side. There will necessarily be one easier side than the other. As you go down, this will decrease. The main thing is to bring your hands closer to the maximum. Stretching is heard shoulders, bibs and upper back.
Her feet on the ground, the player keeps his arms upwards and gradually leans his bust on the side. You have to make sure the body does not go too far or backward. Keep 30 seconds, then change side.

Stretching must be heard on the side of the thoracic cage.

The hands to support a wall at the shoulder height, the left foot in front of the foot well positioned on the ground and the rear right leg of the body the bottom of the foot well on the ground. Do not broaden your legs, keep your feet well must be straight. Stretching must be heard Veal. Do not put an excessive tension. Keep 30 seconds, then change side.
It forms a 90 ° angle between the bust and the legs, leaning towards the wall. Put a ball between the knees. Stretching must be warned in any rear chain. Maintenance of the posture of 30 seconds.

Lying the legs and arms on the back on the back, the player performs two minutes of breathing. At each deadline he must focus on a place in his body and let him relax. These two minutes must bring it to a Total relaxation.
On the knee, the player must rely backwards so that he has to hear a tension QuadricepsS.

You have to be careful to maintain the top of the alignment of the back of the head. 30 seconds of posture support

Flexibility Stretch the deep muscles of the hips and the buttock In addition, it allows you to release the tensions in the lower back. (30 seconds on each side). Land on the back, the lumbar welcome to the ground, flat foot on the ground, you have to place the right ankle on the left knee, then put everything on the left side so that the right foot sole touches the ground.
Posture of flexibility that allowsImprove the mobility of the column regardless of the pelvis and the hips(30 seconds on each side) lying on the left side, you have to put your legs in the square with respect to the body. Put a ball between the knees. The hands are united, arms lying perpendicular to the body. It is necessary to leave the tense arm by touching the floor and send the right arm on the other side without moving the position of the trunk, nor that of the legs that tighten the ball. The head follows the movement.
Put in the posture of the photo, the forward leg has an angle of 90 °, the back of the leg is well relaxed. The bust is straight. The player raises his hand opposite the leg which is 90 °. The elastic felt must be done

in front of the hip

. Keep the posture of 30 seconds on each side.

Lying on the back well on the ground, approached to the buttocks, the knee attached. You have to let the knees go down to the side and stop this descent when the light is felt. Then gradually advance the entire striker. The lower part of the feet should be touched permanently. The entire stretch lasts 45 seconds at one minute. It is not a good race to take time and respect the posture. This lengthening allows you to obtain greater flexibility at the level Adductors.
Sitting, the legs are tense and glued. You have to put the right foot to the left of the left knee, keep it with your left hand and turn the torso and go right. Stretching must be heard The side of the thigh RIGHT. Keep posture for 30 seconds, then change side.

On your knees you have to put your hands in palms inverted on the ground. That is to say that the forearms are indicated. The player must try to sit on the heels. Stretching is heard The front arms. Keep the posture of 30 seconds.
Sit the player in the flyer must put the forearms on the ground in front of him. He must therefore gradually support himself, breathing well so that he can put his forehead on the ground. Keep the posture of 30 seconds. The section concerns any the back part of the neck.