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What pre-game stretches are beneficial for hockey players?

Posture Perfect Wellness Center Blog What pre-game stretches are beneficial for hockey players?

Before a game, hockey players should start with a light warm-up such as a light jog or jumping jacks to get the blood flowing and raise their core temperature. After the warm-up, they can then move on to stretching to help loosen up their muscles and joints.

It's important to focus on stretching the major muscle groups used in hockey, such as the legs, hips, back, and shoulders. Hockey players should hold each stretch for at least 10-15 seconds and avoid bouncing, which can cause injury.

In addition to stretching before a game, it's also important for hockey players to incorporate stretching into their regular training routine to improve flexibility and reduce the risk of injury.

Hockey players rely on strong legs and hips for explosive skating, as well as a strong core and upper body for stickhandling and shooting. Here are some stretches that can help hockey players prepare for a game:

  1. Leg swings: Stand facing a wall or a sturdy object, and swing your right leg forward and backward, then side to side, for 10-15 reps. Repeat with your left leg.

  2. Lunges: Take a large step forward with your right foot, and lower your body until your right thigh is parallel to the ground, keeping your left leg straight. Hold for 10-15 seconds, then switch legs.

  3. Quad stretch: Stand on one foot and bring your other heel up towards your buttocks. Hold onto your ankle with your hand and press your hip forward to feel a stretch in your quad. Hold for 10-15 seconds, then switch legs.

  4. Hamstring stretch: Sit on the ground with your legs straight out in front of you, and reach towards your toes. Hold for 10-15 seconds, then relax.

  5. Hip flexor stretch: Kneel on one knee with your other foot in front of you, and press your hips forward until you feel a stretch in your hip flexor. Hold for 10-15 seconds, then switch sides.

  6. Side stretch: Stand with your feet shoulder-width apart, and raise your right arm straight up. Lean to the left, stretching your right side. Hold for 10-15 seconds, then switch sides.

Remember to warm up with some light jogging or jumping jacks before doing these stretches, and to hold each stretch for at least 10-15 seconds.

Author
Yaron Lohr, DC Clinic Director

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