Stretching is an important aspect of participation in all sports, including skating. Whether you skate as a figure skater or hockey player, stretching is important in the prevention of injuries to your bones, muscles, ligaments and tendons. To prevent feelings of stiffness and loosen your body, you need to participate in a stretching routine prior to taking the ice. Your stretching routine should focus on your lower body because it does a majority of the work as you skate.
Step 1
Engage in a five- to 10-minute warm-up. This warm-up is recommended by the National Academy of Sports Medicine to help loosen your muscles, ligaments, tendons and joints. Run on a treadmill, go for a brisk walk or use an elliptical machine.
Step 2
Stretch your ankles. Help prevent ankle injuries by performing ankle circles. Slowly move your ankles in circles, clockwise and then counterclockwise. Complete one set of 20 repetitions in each direction.
Step 3
Perform calf raises. Stand with your feet shoulder-width apart. Slowly raise off of your heals and onto your toes. You will feel a stretch in your calf muscles. Hold this position for five seconds. Relax and repeat 10 times.
Step 4
Stretch your hamstrings. Sit on the ground with your legs fully extended in front of you. Your heels should be on the ground and your toes pointing toward the ceiling. Bend forward at your waist and aim to touch your toes. You will feel a stretch in the backs of your thighs. Hold this position for 30 seconds. Relax and repeat three times.
Step 5
Perform a quadriceps stretch. Stand straight with your feet shoulder-width apart. Reach behind you and grab the ankle of one of your legs -- the leg to be stretched. Bend your leg back at your knee. You will feel a stretch in the front of your thigh. Hold this position for 30 seconds. Relax and repeat three times. Complete an additional three times with the other leg.
Step 6
Stretch your upper body. Perform neck circles, forearm stretches, back stretches, upper arm stretches and shoulder stretches. Do not forget about your upper body just because your lower body does a majority of the work while skating.
References
- "National Academy of Sports Medicine; Essentials of Personal Fitness Training"; Scott Lucett; 2008
- Skate Canada; Recommended Stretching Exercises for Figure Skaters; 2004
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