Purpose: Seated forward folds are great stretches to improve hamstring flexibility and relieve lower back tension. This is a good stretch to do when finishing a training session or workout to cool down and help your hamstrings recover.

Focus: hamstrings, back tension relief, cool-down.

Purpose: The frog pose is a great hip opener that can help skaters improve their middle splits or their Russian split jump. Skaters should gently ease into it as it can be quite an intense stretch.

Focus: Hip external rotation, adductors, groin, back tension relief.

Purpose: This stretch is a foundational one for stretching the lower back, hamstrings, and calves. It's a great pose to use in your warm-up or cool-down.

Focus: Hamstring, calves, low back, flexibility, tension relief.