As a rugby coach, I know how important it is to take care of your body, especially when it comes to preventing injuries. One area that is particularly vulnerable in rugby is the shoulders. Shoulder injuries are common in rugby players due to the physical demands of the sport, such as tackling, scrums, and lineouts. However, by incorporating shoulder stretches into your training routine, you can improve your game and reduce your risk of injury.
Why Shoulder Stretches are Important for Rugby Players
The shoulders are one of the most complex joints in the body, with a wide range of motion. They are involved in many movements in rugby, including throwing, catching, tackling, and scrummaging. However, this also means that they are susceptible to injury, particularly if they are not properly warmed up and stretched.
By incorporating shoulder stretches into your training routine, you can:
- Improve your range of motion: Shoulder stretches can help to increase your flexibility and range of motion, which can improve your performance on the field.
- Reduce your risk of injury: By stretching your shoulders, you can help to prevent injuries such as rotator cuff strains, dislocated shoulders, and shoulder impingement.
- Improve your posture: Many rugby players develop poor posture due to the physical demands of the sport. Shoulder stretches can help to improve your posture and prevent the development of shoulder and neck pain.
4 Shoulder Stretches for Rugby Players
Here are four examples of shoulder stretches that rugby players can do to improve their game and prevent injuries
1. Shoulder Rotations
Shoulder rotations are a simple but effective stretch that can help to increase your range of motion and improve your shoulder mobility.
- Stand with your feet shoulder-width apart and your arms by your sides.
- Slowly rotate your shoulders forward in a circular motion, making sure to keep your arms relaxed.
- Repeat the motion in the opposite direction.
2. Wall Angels
Wall angels are a great stretch for improving your posture and shoulder mobility.
- Stand with your back against a wall and your feet shoulder-width apart.
- Raise your arms to shoulder height and place your hands against the wall.
- Slowly slide your arms up the wall as far as you can without lifting your shoulders.
- Hold the stretch for a few seconds before slowly lowering your arms back down.
3. Shoulder Extension Stretch
The shoulder extension stretch is a great way to stretch the muscles in your upper back and shoulders.
- Stand with your feet shoulder-width apart and your arms by your sides.
- Clasp your hands behind your back, with your palms facing each other.
- Slowly lift your arms up and away from your body, keeping your hands clasped.
- Hold the stretch for a few seconds before slowly lowering your arms back down.
4. Sleeper Stretch
The sleeper stretch is a great way to stretch the muscles in your rotator cuff.
- Lie on your side with your affected shoulder on top.
- Bend your elbow to 90 degrees and place your forearm
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