How to Stretch for Figure Skating
Figure skaters must maintain a healthy body to help avoid injury while performing. Skaters should stretch before going onto the ice to train or compete to make sure muscles are warmed up. Follow these steps for proper stretching before taking the ice.
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Instructions
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Lower Leg Stretch for Figure Skating
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1
Rest your body on your knees.
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2
Move one foot gradually forward and fix it in place.
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3
Breathe out and slightly move the knee forward just past your toes.
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4
Perform the same stretch on the opposite side.
Quad Stretch for Figure Skating
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5
Rest your back on the edge of a bench or table.
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6
Breathe out and lower the leg at the edge of the table from the hip.
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7
Clasp the ankle or the foot using the outside hand.
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8
Breathe out and draw the heel toward the buttocks.
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9
Feel the stretch at the middle of the upper thigh.
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10
Perform the same stretch on the opposite side.
Lower Torso Stretch for Figure Skating
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11
Spread out your legs while standing up with your feet three feet apart.
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12
Place the hands on the buttocks.
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13
Tighten your buttocks and slowly arch the back while pushing your hips frontward.
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14
Breathe out while continuing to arch the back.
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15
Move the head backward and let it drop as your mouth opens.
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16
Slide the hands down slowly below the buttocks.
Shoulder Stretch for Figure Skating
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17
Stand comfortably and raise one arm level with shoulder.
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18
Bend arm crossways to the opposite shoulder.
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19
Grab hold of the bent elbow with the other hand.
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20
Breathe out and draw your elbow back.
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21
Perform the same stretch on the opposite shoulder.
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1
Tips & Warnings
Warm up before you stretch.
Never bounce your muscles. All stretches should be done slowly and smoothly.
Unless otherwise noted, breathe freely.
Many consider figure skating the healthiest manner of exercise.
Protect the lower back by lifting the head and tighten the ab muscles.
