A Guide to Proper Stretching

by Jayne Meyer Throckmorton

Success in any sport requires preparation and practice. In this article, I would like to touch briefly on both subjects by discussing proper warm-up techniques for skaters about to take the ice.

Regardless of age or ability, skaters should always warm up and stretch before stepping onto the ice. This practice not only allows the skater to use their limited ice time to their best advantage, but can dramatically reduce the likelihood of injury and increase overall flexibility.

Entire books have been to devoted to the subject of stretching, and I can only highlight some of the key concepts in the space allotted for this article. If you're interested in more information, I have provided links to a couple of the better books under the Suggested Reading section of this web site.

Skaters should begin their preparation off-ice. I suggest that skaters wear a good pair of running shoes to the rink to warm up in. Start with a minimum of 3-5 minutes of cardiovascular exercise to increase heart rate and warm up the body for stretching. This exercise can take the form of jogging, running in place, jumping rope, jumping jacks, or any combination of these and similar exercises.

Once the skater has warmed up, he or she should gently stretch all the major muscle groups in the body. There are a variety of approaches, but my preference is to start with the muscle groups in the lower extremities (feet and ankles) and work up the body through the neck and shoulders. A simple stretching routine might include:

Ankle Stretch - Keep your toes on the floor and slowly rotate your right foot clockwise and counter-clockwise 20 times. Repeat with the other foot.

Achilles Stretch - Face the wall and stand with one leg in front of the other. The back leg should be kept straight with the heel flat on the floor. Bend your front knee keeping your hands on the wall. Lean toward the front knee, keeping the back foot and heel flat. Hold for 20-30 seconds and repeat with the other leg. · 

Calf Stretch - In a push up position, put one knee on the ground. Put your weight on the toes of your other foot and then push the heel down until you feel a slight pull. Hold that position for a count of 10. Repeat thrice with each leg.

Hamstring Stretch - Sit on the floor and place one leg straight out in front of you. Bend the other leg alongside to form a triangle. With a straight back, bend from your hips, and touch the toe of your straight leg with both hands and hold for 20 seconds.

Quadricep Stretch - While standing, bend your right knee and bring it towards your buttocks, holding your foot with your right hand. Hold for 20 seconds. It is important to remember to keep your back straight and knees together.

Groin Stretch - While sitting, put the soles of your feet together, with your knees as close as possible to the ground. Hold your ankles for 10 seconds. Repeat three times.

Back Stretch - Lying on your back, raise one leg and holding it below the knee, slowly bring it up to your chest. Keeping your other leg straight and your head on the ground, hold this position for 8 seconds. Repeat three times with each leg.

Shoulder Stretch - Move one arm across your body, hold the elbow of the arm in motion with your other hand and gently pull the arm further across your body to your shoulder. Hold for 10 seconds and repeat three times with each arm.

Arm Stretch - Extend your right arm straight out in front of you, palm downward. With the left hand, grasp the fingers of the right hand and pull back gently, stretching the wrist and forearm. Repeat with the left arm.

Neck Stretch - Turn your head to the side, touching your shoulder with your chin. Turn head back to center and repeat to the other side. Do this three times.

After stretching, you may find it helpful to your skating to practice air turns, landing positions, and spirals off ice to increase balance and coordination.

Remember, in the past many of us were been taught to stretch through bouncing or other sharp movement. This is wrong. Proper stretching never involves abrupt, forceful movement. Start gently and steadily increase tension until a proper level of resistance is achieved.

Happy skating!