As the hockey season progresses, it’s normal for players to notice that their hips feel tighter than they did at the beginning of the season. A great way to combat this is by using the post-practice/game stretching routine I outlined here: Stretching for Hockey
Assuming you (or your players) have been diligently following this stretching routine, these may be a bit “stale” for you. It always helps to have a few options, to keep from getting bored with doing the same monotonous routine. The three stretches below are great for keeping the hips loose during the season.
Lateral Kneeling Quadruped Rock (Forward)
Set up with 1 foot out to the side with your hips shifted to the inside of the bent leg (in this case the right). Keeping a neutral spine, rock your hips forward until you feel a stretch in the front of your hip. Hold for 30s then switch sides.
Lateral Kneeling Quadruped Rock (Backward)
Set up with 1 foot out to the side with your hips shifted to the inside of the bent leg (in this case the right). Keeping a neutral spine, rock your hips backward until you feel a stretch to the inside part of your straight thigh (left hamstrings/adductors) Hold for 30s then switch sides.
Prone Lateral Rock Glute Stretch
Set up on all fours with one knee (right knee) crossed over the opposite leg and placed next to that ankle (left ankle).
Shift your hips laterally to the side of the more flexed hip (left), until you feel a stretch in the outside part of that hip (left). Hold for 30s then switch sides.
Perform these stretches a few times per week to help keep your hips loose in-season. If you have questions about the purpose of these stretches or don’t understand how to perform them, feel free to drop me a line in the comment section below.
To your success,
Kevin Neeld
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