If there's one thing skiers and snowboarders should know before their next trip, it's that stretching is key to maintaining flexibility and mobility on the slopes. Whether you’re a pro or a first-timer, warming up with a stretch can make all the difference in having a good day, or bad day, on the hill. Don’t have go-to stretches yet? We’ve got you covered! Here are 3 must-know stretching exercises anyone heading up the hill should do!
Why You Need to Stretch Before You Ski or Snowboard
While a day of skiing or snowboarding can be fun, the days after can be challenging due to the physical toll on your body. Common issues include lower back pain and aching knees, joints, or leg muscles. Skiing and snowboarding are full-body activities that require strength, agility, and flexibility. If your body isn’t properly warmed up before you head down the mountain, you’re likely to experience extreme soreness, limited mobility, and even increased risk of injury.
Warming up with stretching exercises such as a hip flexor stretch can help increase flexibility, reduce muscle tension, and improve range of motion and coordination. In addition to improving performance on the slopes, stretching can help ensure you’re not too sore to move the day after and can easily readjust to your day-to-day activities.
3 Lower Body Stretches For Warming Up Before You Ski or Snowboard
Kneeling tripod stretch
Stretching your adductors is essential for being able to ski or snowboard properly. The kneeling tripod stretch can help lengthen the inner thigh muscles so they are not overly tight/tense in preparation for better movement as you make your way down the hill. To do this stretch, start by kneeling on the floor, and place your hands flat in front of you for stability. Slowly extend your left leg out straight towards your left side. Rock back on your heel so your straight leg can be stretched. Hold this for several seconds and then rock back to your knee. Once you've rocked back to your knee, slowly lift your hands off the floor and position yourself upright to get an added stretch in your hip flexors. Repeat this several times before switching to stretch the opposite side.
Seated figure 4 stretch
Mobile piriformis muscles are important for being able to rotate properly while skiing or snowboarding. A seated figure 4 stretch is perfect for stretching your piriformis, glutes for optimal rotation and mobility, as well as minimize lower back pain. To do this stretch, start by sitting in a chair with your feet flat against the floor. Place your left ankle over your right knee, making a figure 4 shape. Place your left hand on your left knee and gently press the leg down to activate the stretch. Hold for 10 seconds, allowing your muscles to release, then contract through your glute by pushing your heel down on your opposite knee for 5 seconds before releasing the contraction and bending forward to create a deeper stretch. Repeat this two times and then switch and repeat on the opposite side.
Reverse lunge stretch
Strong and flexible quads and hip flexors are crucial for maintaining balance and minimizing impact to joints such as your knees. A reverse lunge stretch is perfect for stretching both muscles! To do this stretch, get into a lunge position by placing your left knee on the floor, and your right knee bent in front of you. Tuck your hips under your body and slowly lean forward into your front leg, holding position for 20-30 seconds. Repeat this several times and then repeat on the opposite side.
Prep for the Slopes with StretchLab
Stretching exercises are essential for minimizing pain and enhancing performance for any skier or snowboarder. While these stretches can easily be done on your own, having assistance is known to amplify the benefits! Assisted stretching allows individuals to tolerate the stretch for longer, and at a deeper range of motion than when done alone. That’s why skiers and snowboarders trust StretchLab as their recovery partner!
At StretchLab, every client receives a wellness program designed to support what they love to do. Our expert stretch practitioners are trained and ready to create personalized and adaptable stretch programs for every skier and snowboarder to help relieve lower back pain, improve agility, and more.
Reach out to your local StretchLab to learn more! You can find a StretchLab near you here.
