Stay Sharp on the Ice: 3 Essential Stretches for Hockey Players 🏒
Here in Grand Forks, hockey isn't just a sport—it's a way of life. From early morning practices to weekend tournaments, we know how much dedication hockey families pour into the game. That powerful, forward-flexed skating posture is key to speed and agility, but it can also lead to muscle tightness and put players at risk for injury.
To help your athlete stay healthy and perform their best, the team at Plains Chiropractic & Acupuncture has put together three essential stretches that every hockey player should have in their playbook.
1. The Hip Flexor Lunge
Why it's a game-changer: The classic hockey stance keeps players in a low crouch, which causes the muscles at the front of the hips (the hip flexors) to become short and tight. This can limit the power of a player's stride and contribute to lower back pain.
How to do it:
Start by kneeling on one knee, as if you were proposing. Make sure your front knee is directly over your ankle, forming a 90-degree angle.
Keeping your back straight and your core engaged, gently push your hips forward until you feel a comfortable stretch in the front of the hip of your kneeling leg.
Hold for 30 seconds, then switch legs. For a deeper stretch, raise the arm on the same side as your back leg straight up toward the ceiling.
2. The "90/90" Hip Stretch
Why it's a game-changer: A hockey player's power comes from their hips. Quick pivots, powerful shots, and explosive side-to-side movements all require excellent hip rotation. This stretch is fantastic for opening up the hip capsule and preventing common groin injuries.
How to do it:
Sit on the floor. Position your front leg so that your shin is parallel to your shoulders, with your knee bent at a 90-degree angle.
Position your back leg out to the side, also with the knee bent at a 90-degree angle.
Sit up tall, keeping your chest proud. You should feel a stretch in the glute of your front leg and the inner thigh of your back leg.
To increase the stretch, you can gently lean your torso forward over your front shin.
Hold for 30-45 seconds, then carefully switch sides.
3. Thoracic Spine Extension over a Foam Roller
Why it's a game-changer: Hockey players spend a lot of time hunched over, which can lead to a stiff and rounded upper back (thoracic spine). This stiffness can restrict shoulder movement and affect the power of a slap shot. Improving mobility here is key.
How to do it:
Lie on your back with a foam roller positioned horizontally under your shoulder blades. Your knees should be bent with your feet flat on the floor.
Place your hands behind your head to support your neck.
Slowly lower your head and shoulders toward the floor, allowing your upper back to arch over the roller.
Hold the stretch for a moment, then use your core to sit back up slightly. You can roll up and down a few inches to target different spots.
Repeat for 30-60 seconds.
Gain the Edge with Chiropractic Care
Stretching is a vital part of an athlete's routine, and chiropractic care can help maximize its benefits. By ensuring the joints in the spine and hips are properly aligned and moving freely, we help your player get the most out of every stretch. Proper alignment can lead to improved mobility, better balance, and a more powerful shot on the ice.
Think of it as a tune-up for your body's frame, helping you prevent injuries before they happen.
Ready to help your athlete play with more power and less pain?
Call Plains Chiropractic & Acupuncture at 701-775-1034 or Request An Appointment online, to schedule a consultation today!