Stay Sharp on the Ice: 3 Essential Stretches for Hockey Players 🏒
Here in the upper Midwest, 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.
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: 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 and cause 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:
Begin in a half-kneeling position with the side to be stretched on the floor and your opposite knee bent at 90 degrees, foot planted on the floor.
Shift your pelvis forward slowly, keeping your hips and back straight. Against the resistance of the floor, contract your involved thigh in an attempt to flex it forward toward your chest for seven seconds.
Relax and shift your pelvis further forward to increase the stretch. Keep your trailing leg rotated outward.
"Lock in" to each new position and perform three contract/relax cycles twice per day or as directed. For a more intense stretch, lean your upper body away from the side being stretched.
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 joints and preventing common groin injuries.
How to do it:
Begin sitting on the floor with both knees bent at 90 degrees. While keeping your knees bent, position one thigh on the floor pointing straight forward, and the other thigh 90 degrees to the side. Keep your pelvis pointing forward and attempt to sit up as straight and tall as possible, as though your head was being lifted by a string.
Stretch both legs flat toward the ground for 5-10 seconds and then pivot on your buttock and heels so that your legs roll to the opposite sides.
Repeat this process several times for a total stretch time of 45-60 seconds per side.
3. Thoracic Rotation
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:
Begin on your hands and knees and shift back so that your buttock is on your heels.
Place one hand behind your neck with your elbow pointing downward. Rotate your trunk to move your elbow towards your opposite knee. Rotate back, raising your elbow toward the ceiling. Repeat with the opposite side.
Gain the Edge with Chiropractic Care
Stretching is a vital part of an athlete's routine, and chiropractic care can help maximize mobility. 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!