3 Best Stretches for Hockey Players

Have you ever tried to maximize the amount of time you have available to stretch by figuring out the most beneficial stretches? Have you felt like even finding time to stretch was daunting and challenging enough? Most people would say yes. I know I’ve had that thought time and time again. What I’m hoping you’ll get out of this blog is that stretching can be easy and prioritizing even 5-10 minutes after exercising can make a big difference.

Here are my 3 favorite stretches for hockey players!

1. Kneeling Hip Flexor - Static Stretch, 30 second holds (repeat on both sides)
   

   
   
   
   

2. Glute Stretch - Static Stretch, 30 second holds (repeat on both sides)
   

   
   
   
   

3. Sidelying Thoracic Rotation - Dynamic Stretch, 15 repetitions (repeat both sides)
   

   
   
   
   

Next time you’re playing hockey, I encourage you to give these 3 stretches after and see how you feel. Hockey utilizes your glute muscles to generate power through lower body rotation and need to be prioritized to stretch following an exercise. Tight hip flexors are one of the primary reasons individuals today begin getting low back pain. By stretching them after activity, you’ll increase hip flexor extensibility and promote a more posterior pelvic tilt posture to minimize strain on the lumbar spine. Lastly, thoracic rotation is a necessity for shooting and skating while on the ice. Increased thoracic (mid-back) rotation can decrease common compensations that occur at different muscle groups and allow you to ultimately increase power and control in your game. Promoting good recovery will help limit muscle soreness and have you ready to get back on the ice faster. Not to mention the increased muscle extensibility will make day to day activities easier, not just hockey!

– Dr. Nate