Sports Rugby

Every practice, fitness session or game you need to start with a well-organised and carefully planned warm-up.

It is best to spend ten to fifteen minutes stretching before you commence more strenuous training.

Stretching Exercises

A good warm up and stretching routine minimises the risk of injury and prepares your body for the harder work to come. As you improve your flexibility it prevents ligaments, joints and muscles from injury on the big game day.

Neck Stretches

This exercise is designed to stretch the muscles around your neck and shoulders.
1. With your right arm at your side and using your left arm, turn your head towards the top of your left shoulder.
2. Hold this position for about 15 seconds, then release.
Repeat the two steps on the other arm in the opposite direction.
Repeat the stretch 4-5 times alternating your arms.

Shoulder Stretches

This set of stretches focuses on teh main muscles in your upper body.
1. Raise your right arm above and behind your head so it is touching the back of your neck.
2. With your left hand touching the right elbow, push the elbow back slightly.
3. Hold the position for about 10 seconds, then release.
4. Repeat this stretch with your other arm.
Repeat the exercise 5-10 times, alternating arms.

Back Stretches

This set of exercises helps to strengthen the abdomen and extend and stretch the back.
1. Lie on your back and slowly pull your tucked knees to your chest.
2. Hold this position for 10 seconds, then release.
3. Straighten out your legs and roll over onto your stomach.
4. Keep your knees and hips on the ground, push up your upper body arching your back.
5. Hold this position for 10 seconds, then release.
Repeat the above sequence 5 times.

Leg Stretches

There are a selection of leg exercises. This exercises and flexes your calf muscles.
1. Position yourself as if you were about to start running a race. Place your left foot about 60cm in front of your right with both feet pointing forwards.
2. Bend your left knee, keep your body upright, shift your body weight forwards onto your left leg.
3. Straighten the right leg, keeping the heel on the ground.
4. Hold the position for 10 seconds, then release.
5. Change to the other leg and repeat the above process.
Repeat the stretches 5 times for each leg.

Thigh Stretches

There are a selection of leg exercises. The target of this exercise is to keep your thighs flexible.
1. Stand upright, keeping your back straight.
2. Bending at the knee, extend your right leg up behind you.
3. Grab your right leg near your ankle with your right hand.
4. Slowly pull your right leg back, stretching the front of the thigh.
5. Hold the position for 10 seconds, then release.
6. Repeat the stretch with your left leg.
Repeat this exercise 5 times for each leg.

Hamstring Stretch

There are a selection of leg exercises. To do this exercise you need the assistance of a prop (maybe a boundary fence, desk or table) that is about hip level. You will stretch the muscles at the back of your thighs.
1. Place your right leg fully extended on the top of your prop, so that your leg is horizontal with the ground.
2. Bend forward and grab hold of your leg with both hands, take it slowly and do not overexert yourself.
3. Hold the position for 20 seconds, then release.
4. Repeat this stretch with your left leg.
Repeat the stretch 5 times for each leg.

Other stretches can be added to this routine. A full range of stretches will help you plan the best stretch program for you. Remember to go through the stretches at the end of your fitness session, game or training period.