Off-Ice Stretching Routine for Figure Skaters

Hey guys I'm Mary welcome back to my channel today we have a full body stretch

routine

get a yoga mat get some water and you can follow me if you want to check out all my new and latest videos be sure to give me the go-ahead. Subscribe below and click the link to get notified every time I post a new video, so let's get into my

stretching

routine

, let's stretch our shoulders, warm them up, do forward circles, reach all the way up, bring them forward one. reach back up to three well two plus four and one plus five and now let's invert the shoulder circles 1 all the way up extend all the way back squeeze those shoulder blades three four and one more perfect now let's stretch our shoulders, let's grab the opposite elbow to the opposite shoulder , hold the angle, hold for 30 seconds, start for 10 seconds if it's hard, but for a good stretch, stretch all those muscle fibers for 30 seconds at least, so just breathe, relax, feel that. stretch when you feel nice and warm, you can even pull for a little bit deeper stretch, same thing, let's grab the other side, let's stretch those deltoids, we're going to grab and pull the opposite elbow towards the opposite shoulder, we'll just hold it, feel free . to inhale it a little deeper, inhale deeply as you go deeper in just a few more seconds, already going down the body, let's stretch the triceps, we're going to bend the elbow to get to the middle of the back.

I'm going to grab using my opposite hand and grab just below the elbow and let's hold the same. Try holding it for 30 seconds, while gripping, I pull my elbow towards my head. I feel a good triceps stretch right in that area. a couple more seconds here, okay, let's shake it, same thing, grab the feet opposite the elbow, reach to the middle of the back, bring the elbow to the head, I'm going to feel the stretch for 30 seconds again. Now let's take an upright posture. we're going to have the feet, why we're going to stretch the sides, the obliques, so with our hands on the hips we're going to reach in and just gently twist to the side, let's hold this for 30 seconds again, you're going to feel a good stretch here. keep your core nice and tight this arm can extend and you can inhale and exhale for an even deeper stretch ok shake it out same reach up and bend the other way and take a deep breath on the exhale reach deeper Alright I'm fine and stretched here moving down, we're going to stretch our hamstrings, the back of our legs right here, same posture, we're just going to rotate our hips, push our bottom back, hold our elbows opposite, feel the stretch and just gently.

Move from side to side, you can inhale and exhale to go a little bit deeper, so you'll really feel the back of your leg stretch here, now let's get into the stance, we're going to continue

stretching

the hamstrings, they're very important in skating. and spirals I'm going to turn to one side just stretch forward feel the stretch in your hamstrings I can touch the floor here don't worry if you can't you can modify by touching your thighs to your knees or your shins I'm trying to keep my knees straight, but also you can do a gentle pushup, so we inhale to prepare for the stretch and exhale to go deeper from here.

If you feel up to the challenge, lift your leg in a spiral and hold it for 30 seconds. to keep the knee straight locked and the toe to one side, let's repeat the same on the other side, it is common for one leg to be stronger than the other, don't worry at all and I think about balancing on my big toe here, good job. Guys, let's continue with the stretching, we're going to stretch our quads, we use these muscles here a lot for jumping, we need to keep them nice and limber for our singles, doubles and triples, so we're just going to grab the ankle, bend the knee.

I'm going to bring our foot up to the butt so you can feel a good stretch right in front of the leg. You can also play with your arms here if you want, feel free to go up a little bit. more for a deeper stretch, okay, switch to the other side, feel free to use your arm for balance or play with your arms, okay, we'll bring it back to the ground, we'll just have both legs forward, pointing with the toe and extending the hand. hamstring here, feel free to grab your toes if you want a deeper stretch, you can grab your ankles to make it easier, inhale and exhale to go deeper into a butterfly position, we'll put our feet together and do a little sort In the form of a frisbee with the legs, we can hold the ankles or feet, knees or lateral cores tight.

I'm going to try to press my knees into the mat. I love this movement, it is a very good hip opener, good for our opening. eagles and ina bauers and so on keep pushing your knees towards the mat now let's go to our pigeon stretch we're just going to rotate to the side bring our knee towards the hip so that the knee opposite the hip extends back. I'm just going to hold it, this is a good hip flexor stretch. I really feel this here. I feel this stretching my lower back too. I'm going to start by keeping my chest nice and high for a deeper stretch.

You can lean towards the mat, let's repeat on the other side, bring your foot towards your hip. I'll relax on the mat. You're going to dig a little deeper. Now we are going to adopt a lunge position. We will simply push the hips forward slightly and feel a good stretch for the knee to remain. behind my toes I feel a good stretch here my toe is back nice and flat I can lean back too to get a little deeper stretch I can also reach up and grab my toe and feel a deeper stretch Same thing there, let's repeat it on the other side and go a little deeper.

Back up, you can also reach for the toe. Now we are going to make a V with our legs. We're going to feel a nice hip and thigh opening, here, like you're leaning forward. Keep reaching. deeper check our fingertips to go deeper now I'm going to bring it back to the ground bring the knee to the chest and hold feel the stretch get a little deeper let's go deeper into it a little more. Let's grab our leg and pull in, feel a good stretch, go a little deeper, bring the knee to the chest, either leg and reach, you can grab here, that's easier, wait here again, another good stretch of the hamstrings, let's turn it around.

Stretch. the back lift the chest press our hips and thighs into the floor pull the shoulders back try to lengthen the spine and relax this will be good for our spirals and lying a little deeper now let's relax in child's pose our knees will be as wide as our big toes touching, we're just going to take it to the floor, reach your arms or relax your back, stretch your shoulders here, thank you so much for us guys, I hope you enjoyed my stretching routine. Well, I plan to post more for relaxed needles, hip openers, etc. this is just a quick general stretch of everything, be sure to LIKE, subscribe and save, hit the bell for notifications and we'll see you next time, happy skating.