Rugby stretch

Stretch routine for rugby players to increase flexibility.

Exercises:

Standing quadriceps stretch

Stand in a strong position, grasp the ankle of one leg and move heel towards your butt. Keep your knees together and push your hip forward. Tighten abdominal muscles to stabilize.

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Deep calf stretch

Start from a kneeling position and sit back towards your heels with your bottom and place one foot into the floor so that your toes line up with the knee that is in the ground. Place your body weight on the sole of the foot and stamp down the heel. Lean forward, lift the buttocks from the heels, think that the knee of the stretching leg should move slightly forward and down, without the heel leave the ground.

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Calf stretch

Stand in a strong position and step one large step backward with one foot and place both feet with your toes pointing straight ahead. Tighten abdominal muscles to stabilize, place the weight on the front leg and stamp down the rear foot's heel in the floor with a straight knee. Keep back leg stretched throughout exercise and press your hip forward and down.

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Standing hip stretch

Stand in a strong basic position and stride forward with one foot. Fold in the tail, keep the hips parallel, tip hip back and press it forwards.

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Standing shoulders and chest stretch

Fold your hands behind your back, tighten your abdominal muscles and press chest forward. Keep the shoulders back move the hands and arms away from your body to stretch the chest and shoulder muscles.

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Gluteus stretch twist

Start from seated position, place one foot on the outside of the other leg's thigh. Rotate upward and backward - keep your back straight. Rotate at the same time the opposite side's shoulder towards the bent leg. Grasp your knee with your arm to get deeper in the stretch.

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Hamstrings standing feet together

Start in standing position, bend knees slightly and lean forward, keep your back straight until it tightens on back of thighs.

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Standing back stretch

Stand strong with knees slightly bent. Lean forward your upper body with your back straight, fold your hands behind your thighs and arch your back. Roll up the spine for after the stretch.

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Standing hamstring stretch

Start in standing position, place one foot's heel in the ground a bit in front of the body and lean forward your upper body, keep back straight. Bend leg's slightly, lift up your chest and arch your back a little. Tighten abdominal muscles to stabilize.

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Neck stretch

Sit or stand with your back straight and strong posture. Tip the head forward, relax and strive to bring chin towards the throat.

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Neck side stretch

Stand with a good posture and extend the spine. Tip the head to the side and imagine that you to put your ear towards shoulder, press down the opposite arm. Keep both shoulders lowered. Look ahead.

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Back of neck stretch

Sit or stand in the basic position with a good posture, lower the shoulder blades and exhale. Tip the head obliquely forwards, downwards. Lower your chin in the direction of one breast.

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