Stretching is essential for all active activities and nonetheless figure skating is one of them. A good stretching routine can help minimize and prevent muscle injuries and help to improve skating endurance and performance.
Stretching is best after a general body warm up of about 5 to 10 minutes. This can include a combination of exercises such as light running or cycling or skating quick laps to get your heart racing.
You can do a mix of dynamic or static muscle stretches. Dynamic stretches are short quick movements and are used to prepare your muscles for rapid contractions before skating. Static stretches are long slow holds and are used to improve your overall flexibility. These are ideal after your skating.
Below are a few stretches you can try the next time you step out for skating. Remember to warm your body up first. Keep control of your movements. You should feel some light resistance in your muscles but never any pain. Start with slow, low intensity movements and gradually progress to full speed movements. Hold each stretch for 20 to 30 seconds and repeat for 3-4 times each.
Dynamic Stretches:
1. Front Lunges
2. Side Lunges
3. Leg Swings (side to side and front to back)
4. Ankle range of movement
Static Stretches:
1. Neck Stretch
2. Quadriceps Stretch
3. Hamstring Stretch
4. Back Rotation Stretch