Best Off-Ice Warm Up to Prevent Injuries | Off-Ice Training || Coach Michelle Hong

Enough TikTok for today. Welcome to day one of my Stretch With Me series. Thank you all so much for tuning in. So I posted a calendar today, and I basically am making it so that each week is designated towards a specific muscle group. Every single day, we're gonna do stretches and exercises that are gonna be helping you achieve a specific skating element. So before we get started in getting into the nitty gritty of the daily stretches, today I'm posting a warmup routine that you can do every single time you begin stretching. This warmup is gonna help you prevent entries and pulled muscles. So let's get started. So the first exercise that we're gonna do is the one that you saw in my TikTok video. So our hands are gonna go out like this, and our elbows are bent, and we're gonna reach our elbow to the opposite knee. So right foot, left foot. One, two, three, four, five, six, seven, eight. Breathe in, dip down, breathe in, and down. Breathe in, and then on the way down, breathe out. Good, we're gonna stretch to the side with one hand, and now two hands, and opposite one hand, and with two hands. And then we're gonna rock all the way down and all the way around. All the way down and all the way around. So we're warming up our hamstrings, we're warming up our shoulders, we're warming up our backs, and we're warming up our glutes, everything in between, before we get into the nitty gritty of all our stretches. So one of the things that I like to recommend is layers. So right now I'm wearing a layer on top of my long sleeve shirt, and I'm also wearing long pants. So the more warm your body is while you're warming up, the easier it is for you to get more limber. You don't wanna have any pulled muscles when you're doing any of these exercises, so it's always important to make sure that we're preparing our bodies properly. Okay, so the next exercise is just putting our hands out like this and touching our knees. And then we're gonna speed it up. Breathe out, breathe in. Two, oh, my shoelace is untied. Okay, definitely getting warmed up. One layer coming off. So let me know in the comment section below how often you stretch. Do you stretch every day? Do you stretch when you're watching TV? Do you stretch before skating, after skating? What is your normal routine? If you don't have a normal routine, try to incorporate them after you practice, especially when your muscles are, you know, worked and they're super tight at the end of a long day. That's the best time to release all the tension that's going on throughout your body. So you're gonna appreciate your body a lot more, and you'll be able to do things a lot stronger and perform better overall. Okay, so arm circles. We're gonna open up our shoulders. Breathe in, breathe out. And arm circles forward. Okay, now it's time to warm up the neck muscles. Head down, head back, head down, head back. I breathe in on the way down, breathe out on the way up. Side to side. Oh my gosh, I hear my neck cracking. Side to side, side to side. And right, down, left, right, down, left, left, down, right, left, down, right. Okay, middle squat, open leg squat. Feet touching, feet separate. Now we're gonna do the same thing, but jump, okay? One, two, three, four, five, six, seven, eight, 11, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30. Okay, next one. We're gonna go one, two, three, four, five, six. One, two, three, four, five, six. Keep going. Touch your knee to your elbow. One, two, three, four, five, six, seven, eight, nine, and 10. Awesome. Okay, my body is super warm now. My arms, my back, my abs, my quads, my hamstrings, my ankles, my balls of my feet, everything is warmed up now. And it helps that I'm wearing a long sleeve that has fleece on the inside of it. So this fleece lining really warms me up beforehand. So I recommend that you guys all do this warmup before every single one of the Stretch With Me series sessions. Let me know in the comment section below if you have a warmup routine already or if this is gonna be a new one for you. And I can't wait to get more flexible with you and to keep each other accountable during this month of March. Love you all so much. Have a good Sunday.