An Outline Of Flexibility For Each Skater | Exercise And Benefits

AN OUTLINE OF FLEXIBILITY FOR EACH SKATER: Flexibility is the maximum stretching capacity of the muscles and ligaments of the joints. Sports performance depends largely on flexibility. Flexibility depends on the maximum range of motion, which helps an athlete prevent injury.

Regular flexibility-enhancing exercises improve flexibility. Flexibility depends on daily exercise habits, bone and joint size, physical strength, age, muscle temperature, fatigue and mental state.

Recommended every stretching you can do after worm-up.

Flexibility can be increased with the following exercises

1. Static stretching:

Stable expansion is the process of increasing flexibility by keeping the joint in that position by extending it in a certain direction.

Some static stretching for every skater: 

• Ankle joint stretch
• Hamstring stretch
• Quadriceps stretch
• Glutes stretch
• Hip flexor stretch
• Low-back stretch
• Reclined spinal twist
• Abdominal stretch
• Side stretch
• Wrist stretch
• Biceps stretch
• Triceps stretch
• Cross-body shoulder stretch
• Chest Stretch
• Neck stretch

  Benefits of static stretching

• Improves flexibility
• Increasing blood flow and nutrient supply to blood joints
• Improves recovery
• Reduces the risk of injury
• Relax enhanced relaxation
• Increases running efficiency
• Reduces the risk of back pain
• Reduces muscle tension
• Improving neuromuscular coordination
• Improving balance and postal awareness
• Provision for release from cramping

2. Ballistic stretching:

Ballistic Stretching is the rapid movement of the bones participating in a joint extending in a certain direction. The first is to do this kind of expansion at low speeds and low repetitions. Later the speed is increased.

Popular Ballistic Stretching exercise:

1. The Standing Lunge
2. Standing Toe Stretch
3. Sitting Toe Stretch
4. Shoulder Rotation
5. Swinging Exercises for Arm
6. Swinging Exercises for Legs
7. Swinging Exercises for Chest Muscles
8. Forward Bending Exercises with Elevation

Benefits Ballistic Stretching:

• Improves abilities.
• Increased Levels of Flexibility.
• Improved Tendon Elasticity.
• Reduces muscle pain.
• Enhances Motor Performance of the Muscles.

3. Assistive stretching: 

This type of stretching is done with the help of assistant or partner. Auxiliary performance is controlled by a specific force or partner.

Some Assistive stretching:

1. Standing Latissimus Dorsi Stretch
2. Seated Trunk Rotators Stretch
3. Seated Levator Scapulae Stretch
4. Standing Pectoralis Minor Stretch
5. Serratus Anterior  Stretch
6. Standing Infraspinatus and Teres Minor Stretch
7. Standing Subscapularis Stretch
8. Lunge Position Rectus Femoris & Iliopsoas Stretch
9. Standing Hip Abductors Stretch
10. Seated Piriformis Stretch
11. Supine Hamstrings Stretch  

    
    

    Benefits of Assistive Stretching 
    

    • improve your flexibility.
    • Improves Physical Performance.
    • Reduces Stress.
    • Reduces Stiffness.
    • Increases Range of Motion.