In a pervious post I talked about how Hockey can be a great way to get in shape and have fun for the whole family. However, proper warm-up and cool-down is an important aspect of the game that allows you to stay healthy and active all season long.

Remember:

  • Never stretch a cold muscle. Always warm up actively by getting your heart rate up a bit for improved blood flow before stretching.
  • Do not overstretch and be comfortable while doing it.
  • Do not bounce when stretching.
  • If you experience pain that lasts longer than your usual post-game soreness, ice the area and consult a chiropractor.

Pre-game stretches:

    Hamstring Stretch:

  1. Lay on your back and bend one knee towards the ceiling. Hold the back of the thigh with both hands and straighten the knee as much as you can by raising your foot towards the ceiling. Hold the stretch for one second, then bend the knee and straighten again. Repeat 20 times on each leg.

    2. Groin Stretch:

  2. Stand with your feet slightly wider apart than your shoulders. Bend your knees. Shift your weight to the right leg. Reach down and across your body with your left hand to touch your right foot. Point your right hand up to the ceiling at the same time. Keep your back parallel to the ground. Then shift your weight to the left leg. Repeat 10 times on each side.

    3. Hip Flexor Stretch:

  3. Stand with you feet shoulder-width apart. Step forward with your right foot into a lunge position. Your right knee should be directly over the toes of your right foot. Keep your left leg and you back straight. Extend your arms straight in front of you and bring your palms together. Turn your upper torso to the right keeping your pelvis and hips stationary. Hold for one second and repeat 10 times on each side.

Post-game stretches:

    Quad Stretch:

  1. Stand with your back to a wall or the rink boards. Kneel onto you right knee (you can use a pad for cushioning) with your right foot flat against a wall. Your left knee should be bent in front of you at a 90 degree angle for support. Place your hand on your left knee for balance and lean back slightly to stretch your right quad muscle. Hold the stretch for 10 seconds. Switch legs and do 3 stretches on each side.

    2. Glute Stretch:

  2. Sit on the ground with one leg slightly bent behind you (outside of leg facing up) and one leg slightly bent in front of you (inside of leg facing up). Lower your chest toward your knee keeping your back straight and holding your chin up. Hold the stretch for 10 seconds. Switch legs and repeat 3 times on each side.

    3. Hip Stretch:

  3. Lay on your back with your knees bent and feet flat on the floor slightly more than shoulder width apart. Lower your right knee to the floor and place your left ankle on top of it pushing the knee towards the ground. Keep your hips flat on the floor at all times. Hold the stretch for 10 seconds. Switch sides and do 3 stretches on each side.

Play safe, stay fit, and have fun. :)