Rugby is a full contact sport in which teams of 15 players attempt to carry an oval ball into their opponents' scoring area. The physical demands of rugby mean that players must be extremely well-conditioned. In addition to aerobic fitness, strength and speed, rugby players need to be flexible. Flexibility can reduce the likelihood of getting injured while training for or playing the sport of rugby. Stretches can enhance your rugby performance.
Runner's Lunge
Sprinting is a major part of rugby and your ability to run fast can be the difference between scoring or being tackled. The runner's lunge will improve the flexibility of the muscles that you use when you sprint. Take a large step forward, bend your legs and lower your rear knee so that it rests on the floor. Place your hands on your front knee. Keep your torso upright and slide your rear leg back until you feel a stretch in your hips and thighs. Hold this position for 30 to 60 seconds and then change legs. You can intensify this stretch by elevating your front foot on a 4 to 6 inch step.
Neck Stretch
Rugby players are known for their thick, powerful neck muscles. If your neck muscles become overly tight, your posture can be adversely affected, which can lead to neck and upper back pain. To stretch your neck muscles, raise your left hand and rest it on the top of your head. Pull your head over to the left to stretch the right side of your neck. Hold this position for 30 to 60 seconds. Release the stretch, change sides and repeat. To stretch the back of your neck, place both hands on your head and pull your head down towards your chest. Perform all neck stretches gently to minimize your risk of injury.
Seated Hamstring Stretch
Pulled hamstrings are common in any sport that involves sprinting. To minimize your risk of suffering an injury when playing rugby, perform this stretch to maintain your hamstring flexibility. Sit on the floor with your legs extended and your torso upright. Bend your knees very slightly and point your toes up toward the ceiling. Lift your chest, draw your shoulders down and back and lean forwards from the hips. Reach down your legs as far as possible without allowing your lower back to round out. Hold this position for 30 to 60 seconds before slowly sitting up.
Prone Quadriceps Stretch
Scrummaging requires strong leg muscles and rugby players use weight training exercises such as squats to develop their leg strength. Strength training can cause your muscles to shorten and become tight. This stretch will reduce the tension in your front thigh muscles. Lie on your front and rest your head on your left arm. Reach back with your right arm and grasp your right ankle. Gently pull your foot into your butt. Hold this position for 30 to 60 seconds before releasing and then changing legs. This stretch can also be performed while standing.
Doorway Chest Stretch
Pushing an opponent away from you requires strong chest and arm muscles. While exercises such as push-ups and bench presses develop the necessary strength, they can also lead to muscle tightness. Tight chest muscles can lead to shoulder and postural problems. To stretch your chest stand in an open doorway. Place your forearms against the vertical door frame so that your elbows are level with your shoulders. Lean forwards and gently push your chest between your arms. Hold this position for 30 to 60 seconds before releasing.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Complete Conditioning For Rugby"; Dan Luger & Paul Pook; 2004
- "Stretching"; Bob Anderson and Jean Anderson; 2010
