Flexibility Exercises for Hockey Goalies
By Stacy Copeland
, last updated January 13, 2012
Keeping yourself flexible, especially in the hips, is crucial for hockey goalies who want to prevent injuries and increase your speed. Hockeyplayer.com states that the more flexible a player is, the more effectively he can close holes, scramble and get his pads down to make a necessary save. Increased flexibility also helps to improve or eradicate the minor aches and pains that go along with being an athlete. Try these flexibility exercises for hockey goalies to open up your hips, groin and lower back.
Inner Thigh and Side Stretch
Stand with your feet double or triple your hip width apart, in a wide V. Slowly slide your feet farther apart until you feel a medium-intensity stretch in your groin. Hold the stretch for 30 seconds with your torso straight up. Then bend forward with your feet still apart, press the palms of your hands to the floor and hold the stretch for another 30 seconds. Walk your hands over to your right foot and hold for another 30 seconds, then over to the left foot for 30 seconds.
Bring your torso up again and keep your feet apart. Raise your left arm over your head and bend to the right, then raise your right arm and bend to the left. Hold for 10 seconds on each side. Lower your arms and rotate your torso to the right, then to the left, holding for 10 seconds on each side.
Outer Thigh and Hip Stretch
Bend one knee and lower your groin down toward the floor, keeping the other foot planted in the same spot as for the inner thigh and side stretch. Do not allow your foot to rest on the heel and point up; keep your whole foot on the floor with your toes facing forward. Bring your arms straight out in front of you and hold for as long as it feels comfortable. Be mindful of your knees.
Hip Stretches on the Floor
Lie on your stomach, bend your arms and rest on your elbows. Lay one hand on top of the other and lower your head to rest on your hands. Press your knees together and lift your feet toward the ceiling so your legs are at a 90-degree angle to your body. Slowly allow your feet to fall out to the sides with your knees still touching. Hold for 5 seconds, and then bring your feet back to touch. Repeat up to 10 times.
Sit upright with your feet on the floor and your knees bent. Move your feet hip width apart. Place the palms of your hands on the floor behind you and lean your torso back slightly. Allow both knees to fall to the right side and touch the floor. Your left knee should be just behind the sole of your right foot, and your left shin should touch the floor. Hold for 10 seconds, then bring your knees back up and allow them to fall to the left. Repeat the exercise 5 to 10 times on both sides, focusing on breathing into the stretch.