Flexibility is a key component of figure skating, helping skaters achieve graceful lines and execute demanding moves. Here are some stretches that can benefit figure skaters. It's important to warm up before stretching and to avoid pushing yourself too far to prevent injury.
Hamstring Stretch:
Sit on the floor with one leg extended straight and the other leg bent so that the sole of your foot is against the inner thigh of the extended leg. Reach forward toward your toes, keeping your back straight.
Quad Stretch:
Stand on one leg and bring your other heel toward your buttocks, grabbing your ankle with your hand. Keep your knees close together and your standing leg slightly bent.
Calf Stretch:
Stand facing a wall with your hands on it. Step one foot back, keeping it straight, and press the heel into the floor. You should feel a stretch in your calf.
Hip Flexor Stretch:
Kneel on one knee with the other foot in front, forming a 90-degree angle. Shift your weight forward slightly to feel a stretch in the hip of the back leg.
Inner Thigh Stretch:
Sit on the floor with your legs spread wide. Lean forward from your hips, reaching toward one foot and then the other, keeping your back straight.
Butterfly Stretch:
Sit with your feet together and your knees bent outward. Hold your feet with your hands and gently press your knees toward the floor.
Straddle Stretch:
Sit with your legs spread wide. Reach forward and stretch over one leg and then the other. You can also try reaching toward the centre to stretch both legs simultaneously.
Upper Back Stretch:
Clasp your hands in front of you, straighten your arms, and round your back, bringing your chin toward your chest. You'll feel a stretch between your shoulder blades.
Remember to hold each stretch for at least 15-30 seconds and breathe deeply to enhance the stretch.
Perform these stretches regularly, especially after a proper warm-up or after skating sessions, to improve flexibility and reduce the risk of injuries. If you have any existing injuries or conditions, consult with a healthcare professional or a qualified trainer before starting a new stretching routine.
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