Top 2 Stretches for Figure Skaters

Alexandra Trusova ©Pinterest

The Biellmann spin is a stunning display of flexibility and control, leaving audiences in awe. But achieving that perfect back reach and leg hold requires dedicated stretching. Here are two of the best stretches to help you master the Biellmann:

1. Modified Seal Stretch with One-Handed Foot Grab:

This stretch targets multiple muscle groups crucial for the Biellmann, including your back, shoulders, and hamstrings.

• Starting Position: Lie flat on your stomach with your legs extended and arms stretched out in front of you.
• Engage Core: Engage your core to press your chest slightly off the ground.
• Reach and Grab: Raise one arm overhead and reach back with your other hand to grab the inside of the opposite foot’s ankle.
• Straighten and Hold: Keeping your core engaged, gently straighten the leg you’ve grabbed, feeling the stretch in your back and hamstrings. Hold for 30 seconds.
• Repeat: Release the hold, switch arms and legs, and repeat on the other side.

Pro Tip: To increase the intensity, try lifting your head and shoulders off the ground while holding the stretch.

2. Partnered Hamstring and Back Stretch with Biellmann Grip:

This partner-assisted stretch allows for a deeper reach while also incorporating the specific hand and leg position used in the Biellmann.

• Partner Up: Find a trusted partner who can assist you safely.
• Sit and Extend: Sit on the floor with your legs extended in front of you.
• Partner Assist: Your partner should gently press down on your shoulders, guiding your upper body closer to the floor.
• Biellmann Grip: Reach back with one hand and grab the inside of the opposite foot’s ankle, mimicking the Biellmann hold.
• Hold and Breathe: Hold this position for 30 seconds, focusing on a deep, controlled breath.
• Switch Sides: Release the hold, switch arms and legs, and repeat on the other side with your partner’s assistance.

Remember:

• Consistency is Key: Consistency is vital for improving flexibility. Perform these stretches regularly, 2-3 times a day for optimal results.
• Listen to Your Body: Don’t push yourself beyond your limits. If you feel any pain, stop the stretch immediately.
• Warm Up and Cool Down: Always warm up before stretching with light cardio and dynamic stretches. After stretching, perform static stretches like these before cooling down completely.

By incorporating these stretches into your routine and practicing consistently, you’ll be well on your way to achieving a breathtaking Biellmann spin that leaves everyone speechless!