Basic Stretches for Rugby or Football

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These basic exercises will help prepare your body for physical sporting activity, like rugby or football.

Stand with your feet hip width apart and take a step forward.

Take most of your weight on the leading foot. Gradually take your weight to the back foot stretching your heel to the floor. Keep your upper body in line with your back leg. Hold 30 secs. Repeat 2 times each side.

Stand with the leg to be stretched on a chair, heel over the edge.

Push the opposite hip forwards and bend your trunk forwards keeping your back straight. Hold approx. 20 secs.

Repeat 2 times eash side.

Stand with legs astride and straight.

Bend one leg and put your hands on the knee. Bend your leg even more and put more weight on the leg. You will feel stretching on the inside of the thigh on the straight leg. Hold approx. 20 secs.

Repeat 2 times eash side.

Stand holding on to a support with one hand and to the ankle with the other hand.

Pull the ankle towards your bottom, then try to straighten the knee approx. 30 secs. while resisting with your hand. Relax your leg and repeat the exercise pulling the ankle a little bit further. Return to starting position.

Repeat 2 times each side.

Half kneeling.

Tighten your stomach muscles to keep your back straight. Rotate the heel behind you outwards while pushing your hip forwards. Hold approx. 20 secs. – relax.

Repeat 2 times each side.

Lying on your back with knees bent. Cross the ankle of the leg to be stretched over the other knee. Put your arms around the thigh as shown.

Bring your thigh towards your stomach. Feel the stretch in you buttock and keep it for 30 seconds

Repeat 2 times each side.

Lying on your back with one leg bent.

Bring your bent knee over the other leg and push your knee against the floor with the opposite hand. Then reach with the other arm to the opposite side looking in the same direction. You will feel the stretching in your lower back and bottom. Hold approx. 20 secs. – relax.

Repeat 2 times.

Sitting with your hands clasped behind your head.

Bend your head forward until you feel a stretch behind your neck. Gently pull your head further forward. Hold approx.20 secs.

Repeat 2 times.

Sitting.

Tilt your head toward one shoulder until you feel the stretch on the opposite side. Using your hand gently pull your head further to the side. Hold approx. 20 secs. Repeat to other side.

Repeat 2 times.

Stand or sit. Bend and lift the arm to be stretched.

Grasp your elbow with the other hand and push back and down until you can feel the stretching at the back of your upper arm. Hold the stretch for approx 20 secs.

Repeat 2 times.

Stand or sit.

Stretch one arm over to the opposite shoulder by pushing it at the elbow with your other arm. Hold the stretching approx. 20 secs. – relax.

Repeat 2 times.

On all four, first stretch your lower back up and round then relax and extend your back.

Repeat 10 times.

Lying on your back with your arms in a T-position and knees bent towards the ceiling.

Slowly roll both your legs from side to side without touching the floor.

Repeat 10 times.

Lying on your back with one leg bent.

Bring your bent knee over the other leg and push your knee against the floor with the opposite hand. Then reach with the other arm to the opposite side looking in the same direction. You will feel the stretching in your lower back and bottom. Hold approx. 20 secs. – relax.

Repeat 3 times.

Lying on your back with knees bent. Put your hands on top of each other under the small of your back stabilising the upper of the vertebrae to be mobilised.

Let the weight of your lower back and pelvis press on your hands. Hold approx. 20 secs.

Repeat 3 times.

Standing.

Bend sideways at the waist.

Repeat 2 times.

Sit on a chair with your legs apart and feet firmly on the floor. Hold a stick behind your neck as shown in the picture.

Twist your upper trunk from side to side. Let your head follow the movement.

Repeat 10 times.