Having worked with many rugby players, we have come to realize the importance of decompressing the body, before and after all of those heavy knocks. But this is not all…We have noticed a significant difference in their on-field performance having decompressed their body beforehand using Active Isolated Stretching (AIS), compared to when they haven’t had the chance to. After using AIS, the body feels much lighter, particularly throughout the lower body area. Generally the body feels more mobile with better control through the pelvic region (the centre of the body’s movement).

AIS can be tailored to a specific sport in order to optimize time and benefits. Where rugby is concerned the tackling aspect of defense places an immense amount of stress on the rib cage, chest, biceps and shoulders. As this is the case it is incredibly important to stretch (decompress) such areas. The ability to lengthen and shorten each muscle during activity is what gives the muscle more spring, hence more power and greater durability. If the muscle is too tight or short before the commencement of activity, the chance of injury is heightened because the muscle cannot stretch to the sports requirements and the tissue simply gives way.

Rugby places incredible stress on the spine, especially when playing in the forwards; therefore it is vital to maintain the integrity of the muscles in the torso.  The scrum has a concertina effect on the player’s spines causing massive amounts of compression so it is important have a good balance in the strength and flexibility of the muscle in this area. Notable imbalances could cause intervertebral disc damage and herniation.

Whilst performing or receiving a tackle, the compression is coupled with rotation of the spine. This is done in order to rotate the torso in the direction of one’s teammates to recycle the ball. If the strength and flexibility of the torso are not sound then a player could incur a rotational injury along with a compression. Rapid rotational movements of the torso are also required for passing the ball, so achieving maximum rotational range using AIS would be a useful advantage. 

As well as strength and power, a rugby team needs players with plenty of speed and agility, especially in the backs. By using AIS to open up the tissues of the pelvis and lower body, one can acquire a significant advantage over other players. Stretching the hip flexors, quadriceps, glutes, calves and hamstrings using AIS can greatly increase your stride length making the running mechanics more efficient. By improving the biomechanics of running, a player expends less energy, meaning that he/she is able to perform at the highest level for longer.

So why do AIS before rugby as opposed to another type of stretching? AIS helps to energize the body, pumping oxygenated blood into the working muscles and flushing metabolic waste such as lactic acid out of the muscles through the lymph (waste disposal aspect of the blood). So the players who stretch using AIS are warmed up, energized and ready to go by the time the whistle blows.