Stretches:
- Side Stretch:
- Ear to shoulder
- Keep the nose straight ahead
- Rotate the nose up to the left
- Hold arms behind for more stretch
- Front of Chest Stretch:
- Right arm parallel to the ground, hand hooked onto a wall
- Extend fingers backward
- Feet planted square, rotate body away from the side being stretched
- Do the same on the other side
- Rotator Cuff and Posterior Shoulder Stretch:
- Right arm across the body
- Grab the elbow with the left hand and pull it close
- Turn the torso, face, and neck in the direction your fingers are pointing
- Do the same on the other side
- Front of Leg (Quadriceps) Stretch:
- Stand holding a wall with the right hand
- Pull the left heel to the buttock, grab the ankle
- Hold foot and heel close to the buttock
- Do both sides
- Hip Flexor Stretch:
- Right hand on a chair for support
- Pull the left leg back to get the thigh parallel to the ground
- Hinge at the waist and move forward to form a T-shape
- Hamstring Stretch:
- Put the right foot on a chair, keep the leg straight
- Hinge at the waist, lean forward without rounding shoulders or neck
- Stretch the back of the knee and hamstring
- Hamstring and Back Combination Stretch:
- Bend over and touch the toes, feet shoulder-width apart
- Hinge at the waist, drop and relax the body
- Reach arms down, let the head hang
- Hold for 30-60 seconds, then push away with hands
- Wrist Extensor and Flexor Stretch:
- Hold the arm straight, elbow locked
- Push the wrist down, pull forehand toward the body
- Stretch the flexors by pulling fingers up, pushing the palm forward
- Back Extension and Flexion (Cat-Cow Stretch):
- Start at a tabletop position
- Let the tummy drop, arc the back, look up
- Hold for 30 seconds, then reverse into a C-curve
- Inside Groin and Adductor Stretch:
- Sit with legs in a V-shape, palms on the floor
- Glide forward between the legs, hinge at the waist
- Can also be done standing, holding a chair
- Standing Shin Stretch:
- Stand holding a wall, chair or couch behind
- Bend one knee to 90 degrees, open the ankle
- Top of the foot on a couch or chair, bend supporting leg
- Supine Groin Stretch:
- Lie flat on your back, arms straight
- Bend knees to 90 degrees, feet flat on the floor
- Let knees fall out, bottoms of the feet touch together
- Hip and Spinal Stretch:
- Sit on the ground, legs out in front
- Bend the left leg, lift the left foot over the right knee
- Turn upper body to the left, hook right elbow on the outside of the left knee
- Deep breathing, hold the stretch longer
This routine can help maximize enjoyment and performance on the ice, relieving aches and pains in the back, hips, and legs.
