As we have already described in the previous article, the most important muscles in skateboarding are lower back muscles, hamstrings, quads, glutes, calves, and adductors. Active stretching skateboarding exercises are very important if you haven’t got a partner or a teammate who will help your muscles relax after a hard training session.
You need to introduce ourselves to the concept of active stretching before you continue reading. Active stretching is the most often type of stretching, where you assume the position on your own and hold it for 20 seconds or more. There is no bouncing or rapid movements, and you feel the stretch in your muscle, not joint. One more very important thing – you have no outer force, you are stretching on your own, with your own force.
Active stretching skateboarding exercises are the best option when your training session, ride, or competition is over, and you are left on your own. Even the worst loner in the world can create benefits to his own muscles. Stretching is a very important part of the training session. Take a look at the video, it describes active stretching exercises.
There is a parallel between active stretching skateboarding exercises and active stretching exercises for soccer. Here are the similarities and differences:
- When you target lower back, the movements are pretty similar in both sports.
- Adductors are the least represented in skateboarding, but when it comes to soccer, there are many movements where you use a maximum amplitude.
- Hamstrings and quads are more endangered in skateboarding.
- Glutes are more important in soccer, while calves are very important in both sports.
- Other muscle groups are represented equally.
Active stretching skateboarding exercises should be done after every training session or ride. Not only you will keep the muscles healthy, but you will also decrease the chances of injury and lengthen your skateboarding career.
Active stretching skateboarding exercises – hitting the most important muscle groups
All you need to do is watch the video which is posted on the top of the page, and threads explain where the specific exercises for the specific muscle group start.
Lower back muscles are the weak spot of every skateboarder. And don’t forget to strengthen lower back muscles on a regular basis! The force of impact is really hard, especially during vert competitions. When you jump in the air and land, your spine has a big problem. Back exercises start at 1:30.
While exercises 1 and 2 focus on the whole back, exercise 3 has a heavy impact on the lower back. We recommend exercise 3 every time when you complete the ride. If you are on the concrete, take knee pads. One minute of lower back activity lengthens your career!
The most endangered muscle group in skateboarding is a hamstring. Hamstring muscles change position very often, and it is an antagonist to the quadriceps, which is constantly under tension during skateboarding stance. Hamstring exercise start at 3:15.
You have five very good exercises for hamstring, but there is one more benefit of active stretching skateboarding exercises – you will hit lower back muscles with exercises 1, 3, and 4. Exercise number 4 activates both lower back muscles and calf muscles.
These are multifunctional exercises. Not only your muscles will be relaxed, but you will reduce the force of impact created in the skateboarding park or during the vert. Exercises number 2 and 5 are the best if you want to isolate hamstring muscles. It is time to do something good for your hamstrings – combine these exercises and make sure your legs remain relaxed.
Quads are the second most important muscle group for skateboarders. As you have already seen, skateboarder mostly maintains 1/4 squat or 1/2 squat position during the ride. Quad muscles are constantly under the tension, even during short runs. Active skateboarding stretching exercises for quads start at 2:48.
There are three good exercises, which will completely isolate your quads. Exercise 1 is good, but think about holding yourself to the wall or tree might sound like a good assistance. Exercises 2 and 3 will provide more amplitude. However, passive stretching drills will stretch your quads more intensively.
The next muscle group is glutes. When you squat up or down, your glutes are activated. We were talking about leg exercises for high skateboarding performance. Glutes are activated during 70% of these exercises. Glutes have to be stretched properly. It is a vital part of active stretching skateboarding exercises. Glute exercises start at 2:20.
The first exercise stretches lower back muscles and lateral abdominals, alongside glutes. It is excellent if you were spinning in the air (vert sessions). Competitors who ride on mega ramp shouldn’t forget this exercise! Exercise 2 and 3 are made to release the tension from your muscles. Their importance is crucial when it comes to a regular rider.
Exercise 4 is technically very difficult. Maintain the balance on all four, obtain figure four position, and push your body towards your feet. This is the best way to isolate your glutes without the partner. However, glute is easier for stretching when you have a partner.
Calves are the fifth muscle group. Unlike in other sports, a calf is not that much represented in skateboarding since the rider rarely goes on the top of his feet. It is risky to raise on your toes – it decreases the control of the skateboard. But you shouldn’t neglect the importance of it – muscle cramps are the last thing you should face. Calf exercises start at 4:20.
Exercises 1 and 3 isolate the part of muscle which is not used in jumping. You don’t have to pay too much attention to it. However, exercises 2 and 4 are vital to stretch soleus muscle, which is crucial for many skateboarding tricks. Every single time you jump or try to jump, your soleus muscle works. To do the best for this muscle, you should execute exercises 2 and 4 on a regular basis. Active stretching skateboarding exercises must consider soleus muscle.
Adductors are not much a part of a skateboarding. However, there are few tricks where you will have bigger amplitude. Adductor exercises start at 3:55.
Exercises 2 and 3 purely isolate your adductor muscles. However, exercise 1 is great when you want to activate lower back and glute muscles. The best active stretching skateboarding exercises are definitively 2 and 3 – this counts for world-class skateboarders only! A regular rider can be beneficial to himself by stretching adductor muscles on a regular basis.
Active skateboarding stretching exercises – other muscles
Optionally, if you want a high performance, you can help yourself by stretching hand muscle groups. There are few other exercises which are good for your skateboarder. Elite level skateboarders might find these exercises useful.
Do you perform handstands and attractive tricks? Do you use your arms during your workout and training sessions? Hand exercises start at 0:55. Think few times about these modifications – biceps, triceps, chest, deltoid muscles… it all works during handstands and other tricks where the use of hands is necessary.
Tibialis anterior is a muscle who works when you run on the concrete or jump over the hurdles. There are many exercises which can be used to stretch tibialis anterior muscle. You have two good exercises, the first includes quad muscles, which the second one purely isolates tibialis anterior muscle. The exercises start at 4:47.
Don’t neglect the importance of active stretching skateboarding exercises. If you really want to enjoy the ride, stick to the passive and active stretching when you finish it. You will be rejuvenated, happier, and full of energy!