This is going to be a topic that I’m going to continue to hammer home to people. Hockey players who suffer from tight hip flexors because of the nature of the game as well as the amount of sitting we do as a society. Hip exercises for hockey players could really help players of all ages and skill levels and should be a part of every athletes hockey training.
Hockey players are constantly in an anterior pelvic tilt position, whether it be sitting on the bench waiting for your shift, lining up for a faceoff, or accelerating to chase down a puck or jump into the play.
With this position being so continuous comes tight hips, which leads to hip flexor injuries. In fact, hip flexor injuries are probably the most common among hockey players.
Here’s an exercise to help counteract all of the flexing at the hips you do. It’s called the glute bridge.
To perform it, lie on your back with your feet flat on the floor and your knees bent at 90 degrees. Lie your arms and hands either at your side or out from your body forming a “T”. Raise your hips towards the ceiling so that only your hips and shoulder blades are touching the floor.
I usually use this for reps of 8-10 and hold each rep for a 3 count, but at times will also use it as a stabilization exercise. I would start with holding for a 3 count and gradually introduce a longer static hold later on.
I’ll also progress this exercise by making it a single leg bridge.