Curling Warm Up/ Cool Down
Warm Up
Warm up exercises let the body prepare for exercise by increasing blood flow to the
muscles and allowing the body to loosen up. Not only can this help to maximise your
performance on the ice, it can also help to prevent against injury.
Dynamic Arm Swings - forward
10 with each arm
Dynamic arm opening
10 times
Leg swings - forward
10 each side
Leg swings - sideways
10 each side
Knee raises in standing
10 each side
Forward Lunges
10 each side
Side lunges
10 each side
Cool Down
It is important to do the following curling specific cool down stretches following on-ice
training or competition or any other form of exercise.
Posterior shoulder Stretches
30 sec x 2
Hip Flexor Stretches
30 sec x 2
Quad Stretches
30 sec x 2
Recovery
If you are feeling tight or stiff in the days after curling, it is best to do some type of low
impact exercise to help to flush out the muscles. This exercise should be at a level so
that you feel a change in your breathing (i.e. you are breathing heavier than normal) for
at least 10 minutes. This should be followed by a good stretching session focusing on
the stretches as noted above. Swimming or exercising in water, using a static bike or a
brisk walk are good examples of a low impact exercise.
Warm Up
Dynamic arm swings
Dynamic arm opening
Legs swings – forward
Legs swings – sideways
Lunges - forward
Lunges – sideways
x 10 with each arm
x 10
x 10 each leg
x 10 each leg
x 10 each leg
x 10 each leg
Dynamic arm swings
Holding your lower back in a good position so you engage your lower tummy muscles,
alternately raise one arm above your head and then the other. Keep your arms as close
to your ears as possible. (10 reps with each arm)
Dynamic arm opening
Holding your back in a good position so you engage your lower tummy muscles, cross
your arm in front of your chest with your thumbs down. Open your arms and turn your
thumbs up. (10 reps)
Legs swings – forward
Stand on one leg with your back in a good position. Gently swing your other leg forward
and then backwards maintaining a good back position. (10 reps to each side)
Legs swings – sideways
Stand on one leg with your back in a good position. Gently swing your other leg across
your body and out to the side maintaining a good back position. (10 reps to each side)
Lunges - forward and to the side
During your lunges make sure you maintain your back in a good position to help to
activate your buttocks.
Step forward and lunge down by bending your front knee. Your front knee should
remain in the line of your second toe but your knee should not track over your toes.
Repeat with the other leg. (10 reps to each side)
Lunge to the side as per the photo. Repeat with the other leg. (10 reps to each side)
Cool down
Posterior Shoulder stretch
Hip Flexor stretch
Quad stretch
Hold 30 seconds x 2 to each side
Hold 30 seconds x 2 to each side
Hold 30 seconds x 2 to each side
Posterior Shoulder stretch
Take your arm across your body with your thumb pointing down as per the photo. Feel
a stretch in the back of your shoulder. (Hold 30 secs)
Hip Flexor stretch
In kneeling as per the photo, tuck your bottom under to maintain a good back position.
Feel a stretch in the front of your thigh. (Hold for 30 secs on each side)
Quad stretch
1) In standing holding your back in a good position, draw your ankle towards your
buttocks keeping your knees together. Feel a stretch down the front of your
thigh. (Hold for 30 seconds on each side.)
or
2) As per hip flexor stretch, with your foot resting on a wall so your knee is slightly
bent. (Hold for 30 seconds on each side.)