Stretching Exercises

When performing stretching exercises, you should hold your stretch at a point of easy tension (gentle tugging without pain) for about 10 - 20 seconds. Do NOT bounce. Before doing these stretches, you should limber up the whole body by jogging in place, twisting, reaching, lifting your legs, and walking around for 3 to 5 minutes to get the blood flowing, loosen joints, and warm up the temperature of the muscles. If you have enough time, and you're on the ice, skate a lap or two before doing your stretches.

Achilles Tendon and Calf Stretch

This exercise stretches the heel cord and the back of the lower leg. Stand 2 or 3 feet from a wall or tree and both toes should be pointed straight forward as you lean toward the wall with your hands. Keep the heels flat to stretch the calf. Hold 10 - 20 seconds and repeat.

 
 

Seated Hamstring Stretch

This exercise stretches the muscles of the back of the thigh. From a seated position with legs straight out in front and hands on thighs, bend over slowly, reaching toward your toes. Keep head and back straight as you move into the stretch. Hold 10 - 20 seconds and repeat.

 

Quadricep Stretch

This exercise is to stretch the muscles of the front of the thigh. Place your right hand against a wall or tree for balance, grab your left ankle with your left hand and pull it up and back until you can feel a stretch. Keep the back straight and the knee pointing toward the ground. The standing leg should have a slightly bent knee. Hold the stretch for 10 - 20 seconds for each leg and repeat.

 

Inner Thigh Stretch

This exercise stretches the adductors or muscles of the inner thigh. Sit with your back straight, bend your knees and put the soles of your feet together. Slowly press the knees to the floor and lean forward from the hips. Hold for 10 - 20 seconds and repeat.

 

Lower Back Stretch

This exercise stretches the muscles of the lower back. Lie flat on your back with your legs extended and pull the right knee up to the chest. Press your back to the ground. Hold the position 10 - 20 seconds and repeat with the left knee.

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