Figure skaters place high demands on their bodies in terms of strength and flexibility. Stretching before each workout reduces your risk of injury and can make it easier to perform spins and jumps. The Center for Physical Rehabilitation suggests warming up with a jump rope or jogging first, then holding each of these stretches for 20 to 30 seconds each.
Calves
To stretch your calves, stand facing the wall so you are roughly an arm's length distance away. Stagger your feet so one foot is about a foot's length ahead of the other one. Keep your back leg straight and bend your front knee to stretch your rear calf, then switch legs and repeat. To ensure the entire calf muscle gets stretched, try this exercise a second time, but bend both knees during the stretch.
According to Skate Canada, these stretches give skaters improved knee bend and more power for performing jumps.
Quadriceps
Your quadriceps are the large muscles along the front of your thighs that support the take-offs and landings of your jumps. To stretch these muscles, stand on one leg, using the wall for balance as needed. Reach back and grab your foot or ankle, then pull the foot towards your body until you feel a stretch. Switch legs and repeat.
Hamstrings
According to Skate Canada, hamstring stretches protect your lower back from injury and help you jump with more height and power. To perform this stretch, sit on the floor and extend your left leg out in front of you. Bend your right leg so that your right foot rests against the side of your left knee, then grasp your left foot and slowly pull your upper body down towards the floor. Stop when you feel the stretch along the back of your thigh, and hold this position for 20 to 30 seconds. Repeat to stretch the other side.
Hip Flexors and Groin
Skaters are particularly susceptible to injuries along the hip flexors and groin area. According to Skate Canada, you can protect these muscles, reduce low back strain and improve spin and dance positions by stretching these areas.
The hip flexor is located along the front of your hip. To stretch it, kneel on your right knee and place your left leg out in front of you at a 90-degree angle. With your left foot and right knee resting on the floor, lean back until you feel a stretch along the front of the right hip. Hold this position, then switch legs and repeat.
For the groin, kneel on your right knee, then extend your left leg out to your side with your toes pointed towards the ceiling and your heel on the ground. Slide your left leg out to the side until you can feel a stretch in your groin muscles. Hold and repeat on the other side.
Back
Back stretches protect your back from injury and increase flexibility for better spin positions. Start by sitting on the floor with both legs extended in front of you. Bend the knees slightly and fold down, reaching your forehead towards your feet. To stretch the sides of your back, stand with your feet together and reach your right arm up and over your head. Allow your left hip and shoulder to drop slightly, and keep reaching until you feel a stretch along the right side of the body. Hold and repeat to stretch the left side.
