stretching.name (rugby)

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tipTypes of stretches: PNF (Proprioceptive neuromuscular facilitation): is a stretching technique that combine static and isometric streches, begin with a) static stretch, followed b) by an isometric stretch, contracts the tight muscle against the stretch, continue c) relaxing the muscle d) followed by a deeper static stretch in order to gain increased range of motion

Recommended stretches: rugby

One by one + Slideshow ›Time: 9 minutes
Stretching routine recommended for football, basketball, windsurf, snowboard, surf, climbing, squash, volleyball, weights, swimming, golf, tennis, skiing, martial arts, running, baseball, rugby, softball, handball, boxing, bed, chair, office, deltoid.
1/16
ref3		20 seconds
Stretching routine recommended for volleyball, weights, tennis, skiing, triathlon, martial arts, baseball, rugby, softball, cervical, arms, chair, office, cervicalgia, triceps brachii.
2/16
ref30		15 seconds each arm
 Stretching routine recommended for football, basketball, athletics, trekking, snowboard, kayak, volleyball, golf, skiing, rugby, handball, legs.
3/16
ref4		30 seconds
Stretching routine recommended for football, basketball, cycling, athletics, trekking, snowboard, volleyball, golf, skiing, running, rugby, handball, legs, lumbar, fast, lumbalgia.
4/16
ref5		20 seconds
Stretching routine recommended for football, basketball, athletics, trekking, volleyball, weights, swimming, tennis, skiing, triathlon, dance, martial arts, gymnastics, running, baseball, rugby, softball, handball, legs, psoas, quadriceps.
5/16
ref13		20 seconds each leg
 Stretching routine recommended for dance, gymnastics, baseball, rugby, softball, back relax.
6/16
ref70		10 seconds
Stretching routine recommended for football, basketball, windsurf, surf, climbing, kayak, squash, volleyball, weights, golf, tennis, dance, gymnastics, baseball, rugby, softball, handball, hands, wirst.
7/16
ref20		20 seconds
Stretching routine recommended for cycling, windsurf, snowboard, surf, climbing, squash, volleyball, weights, swimming, golf, tennis, dance, martial arts, gymnastics, running, rugby, boxing, legs, pilates.
8/16
ref27		30 seconds
Stretching routine recommended for football, basketball, cycling, athletics, trekking, windsurf, surf, climbing, kayak, squash, volleyball, weights, swimming, golf, tennis, dance, martial arts, gymnastics, running, baseball, rugby, softball, handball, legs, bed, adductor.
9/16
ref6		30 seconds
Stretching routine recommended for football, basketball, cycling, athletics, trekking, windsurf, surf, climbing, kayak, volleyball, weights, swimming, dance, martial arts, gymnastics, running, baseball, rugby, softball, handball, neck, cervical, back, bed.
10/16
ref8		3 times 5 seconds each one
 Stretching routine recommended for athletics, trekking, running, rugby, legs.
11/16
ref40		20 seconds each leg
 Stretching routine recommended for cycling, windsurf, surf, climbing, kayak, squash, swimming, tennis, triathlon, dance, gymnastics, rugby, sciatic, pilates, gluteus.
12/16
ref32		15 seconds each side
Stretching routine recommended for football, basketball, cycling, squash, volleyball, swimming, tennis, dance, martial arts, gymnastics, running, baseball, rugby, softball, handball, feet and ankles, lumbar.
13/16
ref18		15 times each foot clockwise and counter clockwise
 Stretching routine recommended for football, basketball, cycling, windsurf, surf, kayak, squash, volleyball, tennis, martial arts, running, baseball, rugby, softball, handball, legs.
14/16
ref15		20 seconds each leg
 Stretching routine recommended for football, basketball, volleyball, dance, martial arts, gymnastics, rugby, handball, boxing, legs, adductor.
15/16
ref16		30 seconds
Stretching routine recommended for windsurf, surf, climbing, volleyball, swimming, martial arts, rugby, back, legs, hip, bed, sciatic, gluteus.
16/16
ref37		25 seconds each side

Stretching routine (exercises guide) recommended for rugby

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