Whether you're a beginner ice skater or a seasoned figure skating professional, stretching is important for anyone who loves to visit the ice rink. That’s why we’ve put together this guide full of easy beginner-friendly stretches, so you can avoid pulling a muscle and always perform at your best! 💪
Why Stretching is Important for Figure Skaters
It’s no secret that figure skating is a challenging sport — although it looks effortless to glide across the ice, it takes a lot of control to appear so elegant. Figure skating requires flexibility, balance, and strength.
Just as a musician tunes their instrument before a concert, we need to prepare our bodies before we skate. By incorporating figure skating stretches into your routine, you can:
- Improve flexibility to execute jumps and moves with ease.
- Reduce the risk of injuries by warming up muscles and joints.
- Speed up recovery and ease muscle soreness after skating.
- Build strength to enhance stability and control on the ice.
Dynamic vs Static Figure Skating Stretching
What Are Dynamic Stretches?
Dynamic stretches are active movements that take muscles and joints through their full range of motion. These stretches are designed to warm up the body, increase blood flow, and prepare us for physical activity. Dynamic stretches should be done before figure skating to activate muscles and get the body ready for the ice.
What Are Static Stretches?
Static stretches involve holding a position for a set time to lengthen a specific muscle. These stretches help relax the body, improve flexibility, and prevent stiffness. For figure skaters, static stretches are best performed after skating, as part of a cool-down routine when muscles are warm and more pliable.
| Dynamic Figure Skating Stretches | Static Figure Skating Stretches |
| Active, controlled movements | Holds the stretch without moving |
| Prepares muscles and joints for activity | Relaxes and lengthens muscles post-skating |
| Increases blood flow and reduce stiffness | Reduces muscle tension and aids recovery |
| Used during a warm-up | Used during a cool-down |
Best Dynamic Figure Skating Stretches for Warm-Ups
As we've covered, dynamic stretches are a must before hitting the rink. Here are five of the best stretches to include in your warm-up routine:1. Leg Swings
This stretch loosens up the hips and legs for smooth movements. Stand on one leg, holding onto a stable surface for balance. Swing the other leg forward and back in a controlled motion. Switch sides after 10–12 swings per leg.
2. High Knees
High knees warm up the lower body and increase your heart rate. Jog in place or over a short distance, lifting your knees as high as possible with each step. Swing your arms naturally and continue for 20–30 seconds.
3. Lunges with Rotation
This stretch engages the core and prepares the hips and torso for spins. Step forward into a lunge position. Rotate your torso toward the side of your front leg, return to the centre, and step back. Repeat on the other side, doing 8–10 repetitions per leg.
4. Arm Circles
Arm circles warm up the shoulders and improve upper-body mobility. Extend your arms to the sides at shoulder height and make small forward circles for 10–15 seconds. Reverse the motion for the same duration, gradually increasing the size of the circles.
5. Skater Hops
Skater hops mimic skating movements and strengthen the legs and glutes. Hop side to side from one foot to the other, landing softly with a slight bend in your knees. Use your arms for balance and continue for 20–30 seconds.
Best Static Figure Skating Stretches for Cooling-Down
Cooling down after skating is just as important as warming up. Here are five essential stretches to include after your session on the ice:
1. Hamstring StretchThis stretch targets the back of the legs, which work hard during skating. Sit on the floor with one leg extended and the other bent, with the sole of your foot resting against your inner thigh. Lean forward gently toward your extended leg, keeping your back straight. Hold for 20–30 seconds, then switch sides.
2. Butterfly Stretch
The butterfly stretch loosens the hips and inner thighs. Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold your feet with your hands and gently press your knees toward the ground. Hold the position for 20–30 seconds.
3. Child’s Pose
This stretch helps release tension in the lower back and shoulders. Kneel on the floor, sit back on your heels, and stretch your arms forward as you lower your chest to the ground. Hold for 20–30 seconds, breathing deeply.
4. Figure Four Stretch
The figure four stretch targets the glutes and hips, essential for balance and stability. Lie on your back and cross one ankle over the opposite knee. Grab the back of your thigh and gently pull your legs toward your chest. Hold for 20–30 seconds, then switch sides.
5. Side Lunge Stretch
This stretch opens up the inner thighs and improves overall leg flexibility. Stand with your feet wide apart. Bend one knee and shift your weight to that side, keeping the other leg straight. Lean into the stretch gently and hold for 20–30 seconds before switching sides.
Sample Figure Skating Stretch Routine
It’s one thing to know the stretches you should do, but figuring out how to combine them into a routine can be tricky. That’s why we’ve created this easy-to-follow sample stretching routine to try before and after skating.
Designed for beginner to intermediate skaters of all ages, this routine can be adjusted to suit your personal needs.
Pre-Workout Figure Skating Stretch Routine
For warming up, choose 3–5 dynamic stretches depending on how much time you have and what parts of your body need activation. This example routine should take approx 5-7 minutes:
Start with General Movement- Begin with High Knees (20 seconds) or light jogging to get your heart rate up and muscles warm.
- Leg Swings (10–12 per leg) For hips and legs.
- Lunges with Rotation (6 per side) To activate your core and hips.
- Skater Hops (20 seconds) Mimics skating strides and will strengthen lateral movement.
- Arm Circles (10–15 seconds forward/backward) Optional, good if you’re working on spins or arm positions.
Adjustments: If your focus is jumps, prioritise hip and leg stretches. If practising spins, include more rotational and shoulder movements.
Post-Workout Figure Skating Stretch Routine
When cooling down is about relaxing and improving flexibility. Choose 3–4 stretches that target the areas worked most during your session. This example routine should take approx. 6–8 minutes:Start with Key Muscle Groups
- Hamstring Stretch (20–30 seconds per leg) For the back of your legs.
- Figure Four Stretch (20–30 seconds per side) Targets glutes and hips.
- Butterfly Stretch (20–30 seconds) Loosens up hips and inner thighs.
- Side Lunge Stretch (20–30 seconds per side) For inner thighs and overall leg flexibility.
- Child’s Pose (20–30 seconds) For your lower back and shoulders.
Adjustments: If you’re short on time, focus on the areas that feel tight. But if you’ve had an intense session, spend a little longer on each stretch.
Figure Skating Clothes Should Stretch With You
Stretching and skating go hand in hand, but neither can be done comfortably without the right clothing! Skaters need outfits that move with their bodies, allowing for a full range of motion during stretches, warm-ups and routines on the ice. Wearing restrictive or poorly designed clothing can make it harder to stretch properly and perform at your best.
We design figure skating clothing with this in mind, offering:
- Stretchy material for unrestricted movement.
- Breathable fabrics to keep you comfortable.
- Durable designs that stand up to regular use.
Our figure skating leggings are a favourite with professional figure skaters and even hobby ice skaters. Having scoured the globe to find the very best material, we use a durable yet flexible lightweight fabric that makes our leggings like no others on the market.
