Stretching before skating reduces your chance of injury; stretching after skating helps to reduce soreness. Below are some basic stretches that target some of the muscles most used in roller derby. Hold each stretch for about 15 seconds, and repeat on both sides (right and left).

• Inner-leg stretch & side stretch

  Sit down. Bend your right leg at the knee and bring your right heel toward your groin, keeping your leg on the ground (your knee may come up off the ground a little). Stretch your left leg out straight to the side, as wide as it will comfortably go. Make sure that both of your sit bones are on the ground. Lean forward until you feel the stretch in your left inner thigh. Hold for ~15 seconds.

  Keeping your legs in the same position, sit up straight and reach your right arm up and over your head, reaching toward your left toe. Lean to the left, keeping your shoulders back (don’t hunch forward). Keeping your arm directly over your head will focus the stretch along your right ribcage and arm; crossing it in front of you will move the stretch down into your lower back.

  Switch sides and repeat.

• Twist

  Sit down with your legs out straight in front of you. Cross your right leg over your left and place your right foot next to the outside of your left knee. Place your left elbow on the outside of your right knee and press against your knee to twist your upper body to the right. Hold for 4 slow breaths. Each time you breathe in, think about straightening your back and keeping your shoulders down; each time you breathe out, twist a bit farther to the right.

• The Porn Stretch!

  Start on your hands and knees. Spread your knees and turn your toes outward so that your inside wheels are lying flat on the floor. Bring your butt back and down toward the floor. You should feel the stretch in the upper inside of your legs and groin.

• Leg over

  Lie down on your back. Spread your arms out to your sides so that you form a T on the ground. Bring your right knee up and across your body, as far across as it will go while keeping both shoulders on the floor. Turn your head to the right. You should feel the stretch in your right lower back.

• Pigeon pose

  Start in a kneeling position. Cross your right leg in front of you and extend your left leg out behind you. Make sure your hips are squared and facing forward. Rest your forearms on the floor in front of you and lean forward. You should feel the stretch in your right thigh, hip and butt.

  This stretch is a little intense for some people, and can also be hard if you have knee problems. Here’s a knee-friendly variant:
  Lie down on your back. Bring your knees to your chest, then cross your right ankle over your left knee. Pull your left leg toward your body; you should feel the stretch in your right hip. You can stretch your left hamstring at the same time by keeping your left leg straight and grasping it at the ankle; if that’s too intense a stretch, hold your leg at the calf or the lower thigh and focus on stretching just your hips.

• Arms & shoulders

  Cross your right arm across your chest, keeping your elbow entended. Reach your left hand under your right arm and grab your right shoulder. Pull your right arm across your chest.