Skating Stretch

Stretch routine for skaters to increase flexibility.

Exercises:

  • Standing quadriceps stretch

    standing quadriceps stretch

    Stand in a strong position, grasp the ankle of one leg and move heel towards your butt. Keep your knees together and push your hip forward. Tighten abdominal muscles to stabilize.

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  • Squated adductores stretch

    squated adductores stretch

    Start in standing position with legs wide apart, aligning knees and feet 45 degrees outward and sit back just as you do when you squat. Lean forward upper body with your back straight and place elbows on your thighs, pressing them lightly out with forearms to intense the stretch.

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  • Lying back stretch

    lying back stretch

    Lie down with lower back in contact with ground and move the knees toward your chest to extend and stretch muscles in the back and lower back.

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  • Lying gluteus stretch

    lying gluteus stretch

    Lie on your back with your lower back into the ground, place one ankle on opposite knee. Grasp of or behind the knee where the foot is placed on and pull in your knee towards upper body.

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  • Standing deep hip stretch

    standing deep hip stretch

    Start in standing position and stride a big step backward with one foot. Keep track of the front leg so that the knee positioned straight above the ankle. Allow the back knee come down to the ground, hold up upper body and feel a deep hip stretch.

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  • Standing hamstring stretch 90

    standing hamstring stretch 90

    Start in standing position with legs wide apart and the knees slightly bent, reach arms upwards, lean your upper body forward to 90 degrees and straighten your legs, but avoid hyperextending the knee joints. Bulge with buttocks and keep your back straight all the time.

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  • Standing side stretch

    standing side stretch

    This exercise stretches the hip and outside of thigh. Start in the standing position with your feet together. Cross legs and place the weight on the front leg. Press foot's posterior hip laterally outwardly and forwardly, extend arm on the same side up and tilt your upper body aside. Tighten abdominal muscles for support.

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  • Gluteus stretch twist

    gluteus stretch twist

    Start from seated position, place one foot on the outside of the other leg's thigh. Rotate upward and backward - keep your back straight. Rotate at the same time the opposite side's shoulder towards the bent leg. Grasp your knee with your arm to get deeper in the stretch.

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Skating Stretch is 1 of 60 stretch routines in Poworkout Stretch. Available for iPhone and iPad.

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