In-Line Skating Performance Warm-Up

Increasingly, specific sports are blamed for injuries when those sports may actually be helping the athlete postpone an ailment for weeks, months or years. These exercises are designed to help problem areas in your sport so you can have less pain and boost your performance. 

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Use the exercises both before and after your activity. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. On days that you are not playing your sport, use the daily warm-up exercises to stay feeling young and active.

Do These - Takes 3 Mins

HOW: SQUEEZE BUTTOCKS TOGETHER USING BUTT MUSCLES, NOT THIGHS OR ABS. DO A SET WITH FEET STRAIGHT, THEN WITH FEET DUCK-TOED OUTWARD. THEN WITH FEET PIGEON-TOED INWARD. THEN WITH FEET IN LINE.

HOW: HOLD ON TO WALL OR COUNTER AS YOU RAISE YOUR HEELS OFF THE GROUND USING THREE ANGLES. FIRST, TOES POINT FORWARD. THEN TOES POINT INWARD. THEN POINT TOES OUTWARD.

HOW: REACH YOUR LEG BACKWARD TO REST THE TOP OF ONE FOOT ON THE LEDGE OF A CHAIR, BED, COUNTER OR IN YOUR HAND. FEEL STRETCH IN THE FRONT OF YOUR THIGH AND INTO YOUR FRONT HIP. HOLD POSITION.

HOW: WITH STRAIGHT ARMS, HINGE AT YOUR HIPS, PRESSING BELLY TOWARD THE GROUND SO AS TO CREATE A TABLETOP WITH YOUR BACK. NOW WITH VARIOUS FOOT POSITIONS, FIRST PIGEON-TOED, HOLD POSITION. THEN DUCK-TOED. THEN FEET LINED UP.

HOW: LINE LEFT FOOT IN FRONT OF RIGHT. WITH BENT KNEES, TOUCH THE FLOOR OR HOLD ONTO COUNTERTOP. NOW STRAIGHTEN THE LEGS TO FEEL STRETCH ON THE BACK OF LEGS. HOLD POSITION. THEN REPEAT WITH RIGHT FOOT IN FRONT OF LEFT.