I'll admit it: most of the time, the closest thing I do to stretching after skiing is ordering a cold beer at après time. However, it's become more apparent to me that skiing is a workout. Yes, it's an incredibly fun and exhilarating workout, but it takes a lot of effort and muscle work. The importance of mobility and flexibility should not be forgotten, as they can improve function, range of motion and ultimately, better performance. So after a day on the slopes, take a few minutes to stretch those muscles out and maintain your mobility.
Lactic acid buildup is what causes that feeling like an 800lb gorilla has been clinging to your back all day and won't let go. So, to break up that lactic acid, it's important to stretch prior to skiing as well as after. Here, I'll focus on some après stretches to keep those muscles ready to tackle the slopes and not feel like jelly.
There are a variety of stretches for each muscle, so feel free to switch them up. The muscles you should look to target include: hip flexors, hamstrings, glutes, piriformus, lower back, calfs and quads.
*Make sure your muscles are still warmed up before stretching. Hold each stretch for 30-45 seconds and make sure you do each stretch bilaterally (if applicable)*
Kneeling Stretch
Why? Lengthens the hip flexors
How to: Sink into a lunge so that your front knee is at a 90-degree angle, and your back leg is bent, knee on the floor. Pull your shoulders back and drive your hips forward to feel a deep stretch in the hip flexors. Make sure you are not arching your back and remember to repeat for each side.
Simple Hamstring Stretch
Why? Lengthens the hamstring muscles
How to: Sit on the floor with both legs out straight. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight. You can also do this stretch while standing.
Seated Spinal Twist
Why? lengthens the glutes
How to: Sit with your legs extended straight out in front of you but then bend your right knee and place your right heel over your left leg and as close to your left outer glute as you can. Reach your right arm behind you, and plant your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh, and gently pull your knee to the left until you feel the stretch in your glutes. Remember to repeat for each side.
Piriformus Stretch
Why? Lengthens the piriform muscle (within your glutes)
How to: Lie on your back with both feet flat on the floor and both knees bent. Rest your right ankle over your left knee. Pull your left thigh toward your chest and hold. Remember to repeat for each side. This stretch can also be done while standing on a single leg.
Child's Pose
Why? Gently lengthens the muscles of the lower back
How to: Begin on your hands and knees on the floor, with your hands under your shoulders and knees under your hips. Reach out directly in front of you, extending your arms and placing your palms flat on the floor. Slowly sit your hips back toward your heels, dropping your head and chest downward as your arms extend further.
Wall Calf Stretch
Why? Lengthens the calf muscles
How to: Stand a little less than arm's distance from the wall. Step your left leg forward and your right leg back, keeping your feet parallel. Then, bend your left knee and press through your right heel. Remember to switch sides. You can also do this stretch while holding onto a chair.
Standing Quad Stretch
Why? Lengthens the quadricep muscles
How to: Stand tall, holding onto a chair or wall for balance if necessary, with a straight and flat back. Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you). Remember to switch sides.
And there you have it! Now that you've stretched a bit... why not hop into the hot tub as well! The warm water will improve your muscle's flexibility and loosen up the tissue. You can also do some stretches while in the water and even afterwards to get even deeper into the stretch.
For additional ideas on stretches involving the aforementioned muscles, do a simple google search - there's a bunch of ideas for each muscle!
Loosen up, so you can keep shredding all day.
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