If I stretch and take care of myself, I can skate every single day.

 ­­– Andrew Reynolds

post-skate stretching.

So people often think of stretching after exercise or after skating as some kind of magical healing technique that repairs your muscles and reduces any muscle pain. However, in reality this isn’t actually true; the research is pretty solid to show that stretching doesn’t help actually repair your muscles in any way, but, this doesn't mean it doesn't have any benefits.

 

You should think of stretching after your session as more of a cool-down kind of thing, something that brings your body back to balance and restores it to its relaxed pre-session state. It can also help you maintain your flexibility by restoring any flexibility you might have lost during your session, along with reducing muscle spasms, and any kind of cool-down is good for gradually reducing your body’s fight or flight mechanisms. Stretching also just feels dam good so there might be more benefits yet to be discovered by science, which might even be just placebo, either way if it feels good to you, keep on doing it.

Another option which has more science backing it's value in recovery is foam rolling, and for more tips on how to recover after a session check out the recovery page.

The list of stretches below is just a short one that you can blast out quickly for the main muscles you use when skating.

how to stretch after you skate.

  • Always make sure you've warmed up before you stretch.

  • Think of stretching after your session as a cool-down/relaxation kind of thing.

  • Don't force any extreme stretches - stretch within your normal range of motion.

  • You don't want to feel any pain, just a nice, light stretch. If you feel any pain, stop and ease off the stretch.

  • Move slow into each stretch.

  • Breathe deep as you stretch.

  • Hold each stretch for 30 seconds and repeat two or three times for each side.

Below are some of the best stretches for skateboarding that stretch all of those key muscles you use when you skate.

post-skate stretching.

calf stretch
  • Stand on the ball/middle of your left foot on the edge of a step, ledge or middle of your truck with half your foot hanging off the back. ​

  • Lower your left heel down as far as possible whilst keeping your leg straight.​

- Lean forwards over your foot to increase the intensity of the stretch.​​​

toe bender
  • Sitting down, cross your left leg up onto your knee.

  • Grab your toes and flex them back towards yourself.

- Turn your foot from side to side to stretch different parts of your foot.

hamstring stretch
  • Standing on your right leg, lift your foot up onto a ledge/bench.​​​​

- The height you have your foot will depend on your flexibility.

  • Keep your left leg straight and your right slightly bent, look forwards and bend forwards at the hip, not at the back.

  • Make sure you keep your back as straight as possible.

hip-flexor flex
  • Take a big step forwards with your right foot, bend your leg, and lower your body keeping your weight spread evenly between your feet.

  • Clench your ass cheeks, keep your pelvis level, your torso straight, and push your hips forwards slightly.

adductors stretch
  • Sit on the floor with your knees bent outwards and your feet together with the soles touching.

  • Grab your feet/ankles, and keeping your back straight bend at the hip to lean forwards.

  • To increase the intensity use your elbows to push your knees down towards the ground or bring your heels closer to you.

quad stretch
  • Stand on your right leg, bring your left leg behind you and grab your foot/ankle with your left hand.

  • Keep your body straight, your pelvis level and pull your left foot towards your ass.

glute twist
  • Sit on the floor with your right leg extended and cross your left leg over your left placing your left foot next to the outside of your left knee.

  • Place your left hand on the floor behind about 30 cm away and keep your arm straight. With your right hand grab your left knee.

  • Using your right arm as a lever twist your body to the left-hand side and look over your shoulder.

- Try and keep your back as straight as possible and both ass cheeks on the floor.

glute pull
  • Lie on the floor with your board under your head for elevated comfort factor.

  • Bend your left leg and place the side of your left foot/ankle on the top of your right knee.

  • Grab your right leg with hands and pull your leg towards your chest.

  • Keep your back on the ground.

- Push your left knee away from you to vary the stretch.​​

front stretch
  • Stand on two feet reach up and connect your hands above your head.

  • Tense your glutes, look up, and bend back very slightly.

  • Don't bend too far with this one as you might hurt your back.

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