After a game or workout it's important to perform a few additional exercises to minimize recovery time. This series of exercises are ideal for hockey players. Be sure to perform these every time for maximum results.
1. Standing Quad Stretch
Slowly pull your leg back while holding your foot with your hand. Feel the stretch in the front of your thigh. Hold for 30-45 seconds. Don't overstretch (if you feel to much pain, you are going to far). Good stretch to help with your leg flexibility.
2. Seated Hamstrings
Put one leg straight out, take the opposite leg and pull it in with the sole of your foot touching the straight leg. Extend your upper body forward while extending your arm. Feel the stretch of your hamstring. Hold for 30-45 seconds.
3. Standing Calves
Put one leg back, bend down slightly and feel the stretch in your calf. Once you have stretched your calf to the furthest comfortable position, hold for 30-45 seconds. Repeat on other side. This is also a good stretch for the foot and ankle.
4. Hip Flexor
Stand with both knees bent. Push one leg back at a 45 degree angle, and return leg to starting position. Repeat with other leg. Focus on quick explosive pushes, while slowly returning leg back.
5. Seated Groin
Take both your feet and pull them in (touching the soles of your feet together). With your elbows out on your knees, slowly push down until you feel the stretch in the groin area. Hold for 30-45 seconds.
6. Wrist Flexors
Extend your hand straight in front facing upwards. With your other hand, pull back on your fingers until you feel a stretch in your forearms. Hold for 30-45 seconds.
7. Shoulder Stretch
With hands interlocked, stretch up as high as you can. Feel the stretch in your shoulders. Hold for 30-45 seconds. For optimal stretch, keep elbows as straight as you can.
8.Lower Body & Hips
Slowly bend forward at the hips and try touching your tows with both hands. Keep knees slightly bent during the stretch so the lower back is not too stressed. Hold for 30-45 seconds. Excellent stretch to help build flexibility in the legs.
9. Hip Rotators
Get on your back, take your opposite leg and cross it over the other leg. Pull back your leg towards your chest. Feel the stretch in the back area of your hip. Great stretch to help loosen up your hips. Hold for 30-45 seconds.
10. Wrist Extensors
Extend your hand straight in front of you facing downwards. With your other hand, pull back until you feel the stretch in your wrist and forearm. Hold for 30-45 seconds. Make sure to keep your arm straight throughout the stretch.
11. Elbow Pull Back
Put your arm over your head. Push down on your elbow with your other hand. Feel the stretch in your arm and shoulder area. Repeat on other side. Great stretch to increase flexibility in the arms.