Warm-Up and Stretching Exercises for Ice Hockey. Part 2

Hip Flexor Stretch:
Put one leg forward with the knee bent.

  • Extend the other leg backward, putting the knee on the ice.
  • Lean slightly forward in an effort to feel the stretch in the hip area.
  • Hold for 15 to 30 seconds. Repeat with the other leg.

Groin Stretch:

  • Sit upright on the ice.
  • Bend the knees and bring the heels and soles of the feet together. Pull them toward the buttocks.
  • Place elbows on the inside of both upper legs.
  • Exhale and slowly push the legs to the floor.
  • Hold for 15 to 30 seconds, relax and repeat.

Spinal Twist Stretch:

  • Sit upright on the ice with hands behind extended hips and legs.
  • Bend the left leg, cross the left foot over the right leg and slide the heel toward the buttocks.
  • Reach over and place the right elbow on the outside of the left knee.
  • Exhale. Look over the left shoulder while turning the trunk and pushing the knee back with the right elbow.
  • Hold the stretch for 15 to 30 seconds and repeat on the other side.

Modified Hurdler Stretch:

  • Sit upright on the ice with both legs straight.
  • Bend the right knee and slide the heel toward your buttocks.
  • Lower the outside of the thigh and calf onto the floor.
  • Place the right heel against the inside of the left thigh to form a 90-degree angle between the extended left leg and bent right leg.
  • Exhale, bend at the waist, keeping the left leg straight, and lower your hands and torso onto the left leg.
  • Hold the stretch for 15 to 30 seconds and repeat on the other side

Lateral Trunk Stretch:

  • While skating, with your feet shoulder width apart, hold the stick with both hands and put it above your head.
  • Slowly, tilt the trunk to the right, hold for 15 to 30 seconds.
  • Repeat the stretch for the opposite side.

Rotational Trunk Stretch:

  • While skating, with feet shoulder width apart, put the stick behind your back, holding it with both elbows in the bent position.
  • Rotate the trunk to the right for 15 to 30 seconds.
  • Repeat on the opposite side.

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