<http://www.skating-wos.on.ca/sportsci/stretch.htm>
provides a reason, i.e., an example of a skating skill which each stretch improves. Check it out:
Western Ontario Sport Sciences Committee
Recommended Stretching Exercises for Figure Skaters
Stretching Exercises for:
| Ankle | Calf Complex | Hamstring |
| Quadriceps | Hip Flexor | Adductors |
| Iliotibial Band | Piriformis | Gluteus |
| Neck | Upper Back | Low Back |
| Quadratus Lumborum | Chest | Biceps |
| Triceps | Forearm Flexors | Forearm Extensors |
- area stretch
will be felt
Stretch
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Positioning
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Reason
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| • Standing with one foot behind the other, • Point the foot/toes of your back leg over so that the tops of the toes are resting on the ground. • Bend both knees slightly until you feel a stretch in the front of the leg and ankle of the back leg. |
• Increased ability to point the toes
Example of a Skill • Better line of the leg in dance and in edge sequences • Free leg positions in landings and spirals • Field moves (pivots) |
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A • Standing with one foot in front of the other, • Slowly bend the front leg to shift your weight forward. • Keep your back leg straight and press your heel to the ground. • Hint: it may be helpful to do against a wall. • You should feel a stretch in the calf of your back leg. B • Using the same position as above, bend the back leg to feel the stretch in the calf. |
• Increased power for jumping. • Increased knee bend Example of Skill • Increased knee bend and flow in dance and footwork • Landings of all jumps • Sitspin positions • Field moves |
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• Position yourself on the side of a bench with the
leg to be stretched straight in front of you and leave the other
foot resting on the floor. • Slowly lean forward at the hips keeping your back straight until you feel a gentle stretch in the back of your leg. • This can also be done by sitting on the ground and reaching forward in the same manner. |
• Increased ability to lift your leg higher to the front • Decreased strain on the lower back • Increased power for jumping Example of a Skill • Sit spin • Split Jumps • Jump take-offs |
| • Standing on one leg, • Reach behind you and hold onto the ankle of your other leg. • Pull the ankle up and back until you feel a stretch in the front of your thigh. |
• Increased power for jumping • Increased extension of the hip and flexion of the knee Example of a Skill • Better lift into jumps • Landings of jumps |
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For the right side: • Kneel down on your right knee. • Place your left leg in front of you at an angle greater than 90 degrees. • Push your hips forward until you feel a stretch in the front of the right hip (the side which you are kneeling on). |
• Increased hip extension • Decreased strain on the low back Example of a Skill • Increases the flexibility on landings and in dance positions of leg extension • Layback spin positions (skating leg) Camel spin positions (free leg) |
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A: Sitting Down • Place the bottoms of your feet together and allow your knees to drop out to the sides. • Gently press on your knees towards the floor to feel a stretch on the inside of your thighs. B: Kneeling • Kneeling on one knee with the other leg straight out to the side, • Point the toes of your straight leg up towards the ceiling. Slide the straight leg slowly away from you until you feel the stretch on the inside of your thigh. |
• Increased leg lifts to the side • Increased power for jumping Example of a Skill • Flying camel, death drop, butterfly • Spiral • Jump take-offs |
| • Cross one leg behind the other. • Bend both knees slightly so that your knees are not locked. • Bend over and reach towards the toes of the leg which is crossed behind. • The stretch should be felt on the outside of the leg which is crossed behind. |
• Decreased compression of the femoral condyle and patella
femoral joint • Decreased lateral pull on the patella allowing it to have better mechanics Example of a Skill • Better line of the pelvis on cross behinds during footwork • Cross foot spins |
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• Lying on your back with one knee bent to 90 degrees, • Place the ankle of the other leg on the knee of the bent leg. • Grasp around the thigh of the foot on the ground and gently pull your leg towards your chest. • A stretch should be felt in the gluteus area. |
• Increased power in jumping • Balances the pelvis muscularly • Decreased tension in gluteus area Example of a Skill • Increased flow on cross behinds and connecting steps • Jump takeoff steps and fly sit spins |
| • Sitting with your legs out in front of you, • Bend one knee and cross it over the other leg. • Place your hands on/around the bent knee and pull it gently across your body. • A stretch should be felt in the gluteus area. • Do not twist in the lumbar spine. |
• Increased stability of the pelvis • Decreased mechanical affects on the sacrum Example of a Skill • Increases the flow of edges because of the ease in crossovers (Balance) • Connecting steps/footwork |
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For the right side: • Place your right arm behind your back at the level of your waist. • Place your left hand on the top of your head. • Gently with your left hand guide your head forward until you feel a slight stretch, then into left side bending (left ear to shoulder) and then into left rotation (rotate your head to the left). • You should feel a stretch on the right side of your neck. |
• Decreased tension in the shoulders • Decreased tension in the neck • Increased mobility in the neck Example of a Skill • Ease of expression with head movement and an increase in neck mobility • Balance • Layback spins |
| • Cross one arm in front of your chest, keep it at chest
height. • Place your other hand on the elbow of the arm crossed in front of you and pull your arm towards your chest. • Leaning slightly forward and adding slight rotation may increase this stretch. • A stretch should be felt through the shoulder blades and upper back. |
• Decreased tension in the shoulders and neck
Example of a Skill • Spinning/rotation for jumps • Pair/dance positions |
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• Sit on the ground, legs out in front of you and knees
slightly bent. • Tuck your chin towards your chest. • Reach forward until you feel a gentle stretch in your low back. |
• Decreased strain on the lumbar spine • Decreased lordosis of the low back • Increased flexibility in forward bending • Decreased strain on the hamstrings Example of a Skill • Sit spin • Dance posture |
| For the Right side: • Stand with your feet shoulder width apart. • Let your right knee bend to allow the right hip to drop slightly. • Reach up over your head with your right arm and bend at the waist to the left. • A stretch should be felt on your right side. |
• Helps to prevent pelvic muscle imbalance Example of a Skill • Increased flexibility in side bending for layover positions • Field moves |
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• Stand sideways about one foot from the wall. • Place the arm closest to the wall up against it at shoulder height. • Gently twist your whole body away from the wall to feel a stretch across your chest. |
• Decreased rounding of the shoulders • Increased power for jumps • Increased extension of the arms Example of a Skill • Improved general posture which is pleasing to look at • Balance and stability for all skating skills |
| • Stand with your back to a counter or shelf (or you
can just place your hand against the wall). • Your arm should rest against or on something at shoulder height. • Bend both knees slightly to feel a stretch in the front of the upper arm and or the shoulder. |
• Increased drive up into jumps • Increased extension of arms Example of a Skill • Increased in the height of jumps • Field moves |
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| • Place one arm over your head and bend your elbow while
holding a towel or a stick in your hand. • Grab the other end of the object with your other hand by reaching behind your back. • Gently pull down on the stick or towel with the lower arm so that you feel a stretch in the back of the arm which is over your head. |
• Increased extension of your arm over head • Decreases muscle imbalances Example of a skill • Lifts in pairs • Arm positions over head in field moves |
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| • Hold your arm out straight in front of you with your
palm facing down. • Place your other hand on the palm of the hand which is held in front of you. • Pull the hand upwards so that the fingers point towards the ceiling. • A stretch should be felt on the under side of the forearm. |
• Prevents muscle imbalances between the flexors and
the extensors • Prevents wrist injuries when you fall onto your hands Example of a skill • Press lifts in pairs and dance holds |
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| • Hold your arm out straight in front of you with your
palm facing down. • Place your other hand over the back of your hand which is held in front of you. • Pull the hand downwards so the fingers point towards the ground. • A stretch should be felt on the top of the forearm. • Twisting the hand slightly away from your body may increase this stretch. |
• Prevents muscle imbalances • Prevents wrist injuries when you fall on your hands Example of a Skill • Press lifts in pairs and dance holds |
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