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Dynamic stretching
Stretching after your rugby coaching session or a game helps remove some of the lactic acid in the muscles, and release some of the muscle and tendon tightness. The best type of stretches then, or for rehabilitation following an injury, are static stretches.
These are slow stretches held at maximum stretch for 20–30 seconds.
There has been some research to suggest that stretching prior to activity reduces performance, but this was after static stretching rather than dynamic stretching.
Static stretching
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