Recommended Stretching Exercises for Figure Skaters

Notes on Stretching

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Definition of Stretching: Lengthening of myofascial tissue - muscle / tendon / ligament / fascia

Benefits of Stretching

• Increases the activity of the Central Nervous System which awakens the tissues and prepares them for activity.
• Increases flexibility and range of motion of a joint.
• Increases power and performance.
• Prevents gradual shortening of muscle which leads to tissue damage and injury.
• Improves posture.

How to Stretch

• Stretching should be done when the tissues are warm.
• Warm-up with an activity for 5-10 minutes or until the body is beginning to break a sweat.
• Stretching should be performed through the normal range of motion of the joint.

Warming of the Tissue

• Increases blood flow.
• Increases tissue temperature of even deep tissues.
• Increases the tissue extensibility.

Technique of Stretching

• Stretching should be done in relaxed positions so that they can be held comfortably.
• Stretches should never be bounced or create pain.
• Specific positions should be used to stretch muscle groups.
• You should stretch all of the muscles that will be used during your activity.

Duration of a Stretch

• Hold the stretch for as long as is needed to allow elongation and relaxation of the tissues
• The stretch is complete when the feeling of tension in the tissues is gone
• This may take 10-20 seconds

Stretching Should be Done

• After warm-up and prior to activity
• Any time during the activity
• After activity in your cool down
• 2-3 times a day for rehabilitation and increasing flexibility

Physiology of the Stretch Reflex

• The stretch reflex operates as a protecting mechanism
• Overstretching or sharp movements cause the stretch reflex to be stimulated which causes a contraction in the muscle thus preventing it from lengthening
• THIS IS WHY STRETCHING SHOULD BE DONE GENTLY AND WITH EASE

Warm Up Should Consist Of

• 5-10 minutes of an activity
  • light jog, skipping, stationary bike
  • performed until the body is breaking a sweat and sufficiently warm
• 5-10 minutes of stretching
  • stretch the muscles to be used during the upcoming skills
• 5 minutes of sport specific warm up
  • 2 foot hopping, 1 foot hopping
  • jumping up and landing in the landing position
  • single jumps on land
  • walking through footwork on land
  • spiral and spin positions etc.
• This should lead directly into your activity

Cool Down Should Consist Of

• 5-10 minutes of an activity
  • light jog, walking quickly
• 5-10 minutes of stretching
  • Stretch the muscles used in the activity just performed

Sport science resources for WO Coaches, Skaters & Clubs as developed by the Skate Canada - Western Ontario Sport Sciences Committee