Hockey Stretch

Stretch routine for hockey players to increase flexibility.

Exercises:

Kneeling hip stretch

Stand on you knees, stride forward with one leg and place the heel beneath the knee. Keep front knee behind your toes throughout the exercise. Fold in the tail and stretch your body upwards. Press the hip forward on the back leg.

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Deep calf stretch

Start from a kneeling position and sit back towards your heels with your bottom and place one foot into the floor so that your toes line up with the knee that is in the ground. Place your body weight on the sole of the foot and stamp down the heel. Lean forward, lift the buttocks from the heels, think that the knee of the stretching leg should move slightly forward and down, without the heel leave the ground.

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Adductores stretch

Start from a strong standing basic position and stride a big step out sideways with one leg, bend and sit back. Be sure to keep the knee in the same direction as the foot. Keep the other leg straight and press your hip forward.

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Lying back stretch

Lie down with lower back in contact with ground and move the knees toward your chest to extend and stretch muscles in the back and lower back.

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Lying gluteus stretch

Lie on your back with your lower back into the ground, place one ankle on opposite knee. Grasp of or behind the knee where the foot is placed on and pull in your knee towards upper body.

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Standing shoulders and chest stretch

Fold your hands behind your back, tighten your abdominal muscles and press chest forward. Keep the shoulders back move the hands and arms away from your body to stretch the chest and shoulder muscles.

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Gluteus stretch twist

Start from seated position, place one foot on the outside of the other leg's thigh. Rotate upward and backward - keep your back straight. Rotate at the same time the opposite side's shoulder towards the bent leg. Grasp your knee with your arm to get deeper in the stretch.

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Seated hamstring stretch

Sit with your back straight and legs together, preferably bent to make it easier to keep your back straight. Lean forward upper body, strive to bring the stomach towards your thighs. Bulge with your bottom and lift up your chest. Exhale and extend the legs if possible and feel it tightens in the buttocks.

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Neck stretch with weight

Sit or stand with your back straight and strong posture. Tip head forward, relax and strive to bring chin towards the throat. Put your hands on your head as a weight, avoid this if you have neck problems.

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Back of shoulders stretch

Start from a sitting or standing position and extend one arm in front of the body. Grasp arm using the other arm's hand. Forward with chest and move the straight arm towards the chest.

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Triceps stretch

Sit or stand in the basic position. Bend one arm, place it behind your neck, put your hand on the spine and align elbow straight up. Grasp the stretching elbow with the opposite hand gently and squeeze arm backward.

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Standing side stretch

This exercise stretches the hip and outside of thigh. Start in the standing position with your feet together. Cross legs and place the weight on the front leg. Press foot's posterior hip laterally outwardly and forwardly, extend arm on the same side up and tilt your upper body aside. Tighten abdominal muscles for support.

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