Stretching for figure skating
By stretching before figure skating, you thereby prepare your muscles for the upcoming loads.
It is also useful to perform this set of stretching exercises immediately after class, as this allows you to relax tired muscles.
Remember to spend 4-5 minutes walking to warm up your muscles before stretching.
1. Exercise for stretching the shoulders, hands and fingers
A brief description of the exercise: in a standing position, fold your hands into the castle and, turning your palms, pull your hands up as far as possible.
2. Stretching the armpits and shoulders
A brief description of the exercise: take your right hand by the elbow with your left hand and gently bend your body to the left side.
3. Upper body stretch
A brief description of the exercise: close your fingers behind your back in the lock. Slowly turn your elbows inward until you feel a slight stretch in your shoulders, arms, or chest.
4. Stretching the calf muscles
Brief description of the exercise: take the position as shown and slowly move the pelvis forward to stretch the calf muscle of the straightened back leg.
5. Exercise for quadriceps and knee joint
Brief description of the exercise: take the foot of the opposite leg with your hand and gently pull it towards the buttocks.
6. Stretching the pelvis
Brief description of the exercise: without lowering the knee of the back leg to the floor, gently lower the pelvis down.
7. Exercise for cross sword
Brief description of the exercise: slowly lower your pelvis down, pushing your leg forward, and make sure that the body is located exactly above the pelvis.
8. Exercise for longitudinal twine
A brief description of the exercise: slowly spread your legs to the sides, and at the same time lower your pelvis down until you feel a stretch in the muscles of the inner thighs.
9. Stretching the lower back and thighs
Brief description of the exercise: slowly bend from the hip towards the foot, trying to reach out and grab the foot with your hands until you feel a stretch.
10. Stretching the groin and pelvis
A brief description of the exercise: slowly lean forward with your body until you feel a stretch.
11. Stretching the groin in a sitting position
A brief description of the exercise: sitting on the floor, connect the soles of the bent legs together, then wrap your hands around your toes and gently lean forward, feeling a stretch in the groin.
12. Exercise for the spine
A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.
13. Exercise to relax the muscles of the neck
Brief description of the exercise: lying on your back, press your hands on the back of your head to stretch your neck muscles.
14. Stretching the muscles of the back of the thigh
A brief description of the exercise: take a position lying on your back, grab your leg with one hand and pull it to the chest, feeling the stretch in the back of the thigh.
15. Exercise for the lower back and outer part of the pelvis
A brief description of the exercise: tilt your left leg towards the floor with your right hand until you feel a slight stretch in the lower back and outer thigh.
16. Body stretch
Brief description of the exercise: lying on your back, stretch your straightened arms and legs in different directions, while pulling in your stomach.
Completing all exercises will take approximately 8 minutes, and for a mini-complex (exercises No. 1, 2, 4, 6,10,12,16) 3 and a half minutes are enough.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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