Written by: Kris Fondran
Most people will agree that is important to stretch but very few take the time to implement a regular flexibility routine. Most runners, for instance, will flat out tell you how inflexible they are and in spite of this inflexibility will continue to clock miles without taking more time then the “10 second obligatory calf stretch against the wall.” As a former marathon runner, I can speak first hand of how not taking time to increase flexibility in the hips, back, and lower body can damper a running career and inevitably lead to not running at all. Note the word “former.” Luckily for skaters, the sport is more gentle and forgiving on the body than running and while stretching is important in skating, it may not be as readily evident to those who chose not to regularly stretch. That being said, skaters should not ignore this component as it can improve skating technique, power, and efficiency.
Being an accomplished skater requires tremendous balance, core stability and flexibility all of which can be provided through some basic traditional stretches and yoga postures. An increase in flexibility and improvement in posture will undeniably benefit those skating for fun, general fitness or competitively. The following is some basic information on stretching as well as some specific yoga postures that will help you as a skater to improve your overall flexibility and help you get the most out of your time on skates.
Stretching Basics
Just like making time to workout, consistency is more important then the amount of time that you initially dedicate. If stretching isn’t something you have ever done on a regular basis set yourself up for success by starting out slowly. The American College of Sports Medicine (ACSM) recommends a flexibility program of at least 10 minutes involving major muscle groups of the body, with four or more repetitions per muscle group, a minimum of 2-3 times per week.
Phases of a Stretch
Many of us are in a big hurry when we are doing our warm up or cool down and our muscles may not be receiving all the benefits. Keep the following in mind as you implement your flexibility routine.
There are two phases of a stretch:
Stretching Guidelines
Click on the following links that will take you to a few yoga poses with pictures and detailed descriptions that address specific skating muscles. This is just an initial list to get you going. Add these and other traditional stretches to your routine either before and/or after you skate and with regular practice you should see improvement in your skating posture, technique and overall skating experience.
Cat Stretch
Cobra Pose
Half Locust
Simple Forward Bend
Mountain Pose
I look forward to meeting you all soon at the Skate & Fitness Expo. There I will lead the group through some postures like the ones above as well as some simple joint mobility movements that will get your body ready for the race and help it recover after you have finished. We will also practice some breathing techniques that can be done before, during, and after the race to enhance your skate and skating experience this year.
For more even more suggested warm up and cool down movements and postures please go to http://mobileyogaworkout.com
Kris
About Kris:
Along with a Bachelor of Science in Elementary Education, Master Degree in Exercise Science, and various skating, yoga and fitness related certifications, Kris has over 25 years experience of teaching ice and inline skaters of all ages and skating disciplines. An avid yoga practitioner and certified instructor, she is the founder of the Mobile Yoga Workoutwww.mobileyogaworkout.com which was designed to connect the cardiovascular and muscular benefits of an inline skating workout with the serenity and deep physical and mental relaxation that is inherent in a well-rounded yoga practice. Her passion as an ice hockey technique and power skating coach has lead her to develop the skating skills and coaching training program Skating First www.skatingfirst.com. Since 1995, Kris has been involved with the Inline Certification Program (ICP) as an active instructor and examiner, and currently serves as the managing director.
In addition, she is a part -time lecturer at Cleveland State University in Health & Human Performance where she teaches yoga and a variety of wellness and teacher education classes. In 2008, for her masters thesis, she did a study on the the twice-a-day practice of Sun Salutation.
Most people will agree that is important to stretch but very few take the time to implement a regular flexibility routine. Most runners, for instance, will flat out tell you how inflexible they are and in spite of this inflexibility will continue to clock miles without taking more time then the “10 second obligatory calf stretch against the wall.” As a former marathon runner, I can speak first hand of how not taking time to increase flexibility in the hips, back, and lower body can damper a running career and inevitably lead to not running at all. Note the word “former.” Luckily for skaters, the sport is more gentle and forgiving on the body than running and while stretching is important in skating, it may not be as readily evident to those who chose not to regularly stretch. That being said, skaters should not ignore this component as it can improve skating technique, power, and efficiency.
Being an accomplished skater requires tremendous balance, core stability and flexibility all of which can be provided through some basic traditional stretches and yoga postures. An increase in flexibility and improvement in posture will undeniably benefit those skating for fun, general fitness or competitively. The following is some basic information on stretching as well as some specific yoga postures that will help you as a skater to improve your overall flexibility and help you get the most out of your time on skates.
Stretching Basics
Just like making time to workout, consistency is more important then the amount of time that you initially dedicate. If stretching isn’t something you have ever done on a regular basis set yourself up for success by starting out slowly. The American College of Sports Medicine (ACSM) recommends a flexibility program of at least 10 minutes involving major muscle groups of the body, with four or more repetitions per muscle group, a minimum of 2-3 times per week.
Phases of a Stretch
Many of us are in a big hurry when we are doing our warm up or cool down and our muscles may not be receiving all the benefits. Keep the following in mind as you implement your flexibility routine.
There are two phases of a stretch:
- The first phase of the stretch is for relaxation and the focus should be on getting into the position and connecting the movement with the breath.
- The second phase is the “developmental phase.”
- Once the position is established apply a moderate amount of resistance to the muscle group being stretched.
- When the muscles are close to their elastic limit and have reached their current range of motion a tingling sensation in the muscles will be felt. The ligaments and tendons, which are not elastic by nature, cause these pulling or painful sensations and backing off slightly is recommended.
Stretching Guidelines
- Since skating is a sport that requires muscular strength, power, and endurance, ACSM suggests that it may be preferable to stretch after exercise.
- Stretch by feel not by force; an increase in the range of motion will change the “feeling” of the tissue.
- Try not to lock the joints by hyper extending; this stretches ligaments and weakens joints.
- Keep bouncing to a minimum; bouncing or ballistic movements, while necessary for some sports, trick the muscles into a reflexive protective contraction, which can damage muscle fibers.
- Breathe and keep breathing. After getting into the final position of a stretch, slowly exhale to increase the range of your stretch. If the stretch or final position of the movement is static hold for 15-60 seconds.
- If there is pain stop. Listen to your body, it knows best.
Click on the following links that will take you to a few yoga poses with pictures and detailed descriptions that address specific skating muscles. This is just an initial list to get you going. Add these and other traditional stretches to your routine either before and/or after you skate and with regular practice you should see improvement in your skating posture, technique and overall skating experience.
Cat Stretch
Cobra Pose
Half Locust
Simple Forward Bend
Mountain Pose
I look forward to meeting you all soon at the Skate & Fitness Expo. There I will lead the group through some postures like the ones above as well as some simple joint mobility movements that will get your body ready for the race and help it recover after you have finished. We will also practice some breathing techniques that can be done before, during, and after the race to enhance your skate and skating experience this year.
For more even more suggested warm up and cool down movements and postures please go to http://mobileyogaworkout.com
Kris
About Kris:
Along with a Bachelor of Science in Elementary Education, Master Degree in Exercise Science, and various skating, yoga and fitness related certifications, Kris has over 25 years experience of teaching ice and inline skaters of all ages and skating disciplines. An avid yoga practitioner and certified instructor, she is the founder of the Mobile Yoga Workoutwww.mobileyogaworkout.com which was designed to connect the cardiovascular and muscular benefits of an inline skating workout with the serenity and deep physical and mental relaxation that is inherent in a well-rounded yoga practice. Her passion as an ice hockey technique and power skating coach has lead her to develop the skating skills and coaching training program Skating First www.skatingfirst.com. Since 1995, Kris has been involved with the Inline Certification Program (ICP) as an active instructor and examiner, and currently serves as the managing director.
In addition, she is a part -time lecturer at Cleveland State University in Health & Human Performance where she teaches yoga and a variety of wellness and teacher education classes. In 2008, for her masters thesis, she did a study on the the twice-a-day practice of Sun Salutation.