Inline
Skating Newsletter Article Inline
Skating Newsletter Article
"I just want to get rolling!" That's probably the main reason most people skip a warm-up and stretching before they hit the trail. Yet we are constantly reminded such preparation helps to prevent injuries and reduce muscle soreness in all sports.
The following 10-minute warm-up is suitable for any skating goal, from a simple fitness roll to a full marathon. To optimize both your body and mind for the work ahead—and to add a little fun—this routine incorporates a few rolling variations of Yoga poses. For convenience, you can be fully geared and ready to roll. You can do these activities on a parking lot or at the beginning of your intended route.
Rolling warm-up
- Start with a series of swizzles to bring up your body heat and stimulate blood flow in your hips. (Sorry, I can’t think of a Yoga move anything like swizzles!)
- Reach down and touch your toes ten times to stimulate the muscles in your low back and legs. Forward bends of all kinds are prevalent in Yoga.
- Perform five rolling squats, holding the down position for 5 seconds. Add upraised arms with palms facing in and you have the Yoga Chair pose, adding a balance aspect.
- Coast along in deep forward lunges with the back skate rolling on just its toe wheel. Add upraised arms as above to achieve a rolling Warrior 2. Alternate right with left until you have completed five lunges on each side.
- Perform a series of pumping alternating swizzles (right-left, right-left or try right-right, left-left).
Stationary stretches
Repeat the above series until you are slightly breathless, then find a place to quickly move through the following sequence once. Grass, a throw rug or another non-rolling surface would be optimal, but these moves are possible on pavement, too. In fact, they can all be done rolling at a moderate speed if you want to work on balance. Consider repeating this series after your skating session as a post-skate cool down.
Hold for 30 seconds each as you breathe deeply and deliberately:
- Wide angle forward bend - With legs as wide apart as possible, bend forward and grasp the backs of your calves or place palms on pavement. This pose stretches calves, groins, back, and hamstrings.
Deep forward lunge - Kneel as in the illustration, with weight on the left skate. Slide the right skate back until your leg is straight. Keep hands on the left knee or on the pavement for better balance, or raise arms with palms facing each other. This Warrior pose variation stretches your front hip flexors.
- Elbow-to-knee twist - Still in the deep forward lunge with your right leg extended behind, brace the back of the right elbow against the outside of the left knee. Press both palms together and try to look over your left shoulder at your right skate. This yoga twist often relieves pressure in low back discs with a pop! Don't forget to repeat the lunge and twist on your other side.
- Cat pose alternated with cow pose - In a hip-width stance, rest hands just above the knees. Alternate rounding your spine up like a frightened cat for 5 seconds and then down like a swayback cow for 5 seconds. This stretches both the front and back spine.
- Dancer's pose - Hold onto something sturdy with your left hand, then grasp the right skate behind you in your right hand and try to touch your rear wheel to your buttock. This stretches your quadriceps, the front thigh. Repeat on the other side.
Hold these upper body poses for 5-10 seconds each:
- Cross elbows in front of your face, drop your shoulders, and press backs of hands and forearms into each other to stretch between shoulder blades. Swap and repeat.
- Clasp hands behind your low back, then raise high behind you to stretch your chest.
- Grip and tip your head to the left to reduce neck stiffness. Deepen the stretch by pressing your right forearm into your mid back. Switch sides.
OK, now you are properly tuned up to get rolling!
For those interested in more in-depth off-skates yoga stretches to improve balance, strength and flexibility, please see the related article, Yoga for Inline Skaters.
Comments or questions? Ask Liz