5 Post-Ski Stretches

Person stretching after skiing

If you aren't crashing, you aren't Skiing

Anyone who has hit the slopes before will tell you that skiing can be very demanding on your body. When you ski, you are using a whole different set of muscles that you probably don’t use in your everyday life. That is why it is important to properly stretch after skiing. Stretching will help prevent injury and make your body feel better about all of the hard work it did on the slopes. Here are five stretches that skiers love.

Crescent Lunge

Start standing straight, and step 3 to 4 feet in front of you with your right foot. Allow your left foot to rise to the toes. Make sure your hips are square and facing the front of the room. Raise your arms and bring your fingertips up toward the ceiling. Then bend the right knee. You are trying to make your thigh to be parallel to the floor, but if you can’t stretch that deep, start small and work your way up to that. Hold that stretch, and repeat on the opposite side.

Wide Legged Forward Fold

Stand with your feet 3-4 feet apart. You can spread your legs further than that to get a deeper stretch. Make sure your toes are facing forward and the inner edges of your feet are parallel. Next, start bending your torso forward at the hip joints. Reach your hands in front of you with your arms straight and press your palms onto the ground. Try to lengthen your torso towards the floor. As you bend further into the stretch you can start to bend your elbows. Hold the stretch for 30-60 seconds, and slowly unfold.

Three-Legged Dog

Start on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. Tuck your toes into the floor and slowly move into a Downward-Dog position (arms and legs are straight but not locked, so your body makes the shape of an “A”). Step both your feet together. Then, with your arms and legs straight, lift your right leg straight back and up, high in the air. Flex your right foot and reach back through your heel. Make sure the knee of the lifted leg is pointed down towards the mat. Keep your standing leg strong and your shoulders squared to the top of your mat. Hold for 5-20 breaths. Then lower your right foot to the mat and place it next to your left foot. Repeat the stretch on the opposite side.

Pigeon Twist

Start in Downward-Dog, then bring your right knee forward between your hands and slowly lower to a seated position with the right leg bent in front of you and left leg behind you. Bend your left knee and twist to the left. Use your hands to press into your body and get you deeper into the twist. Stretch here for 20-30 seconds, and then untwist. Plant your palms on either side of your right knee. Step back into Downward-facing Dog. Then bring your left knee forward in between your hands and repeat the stretch other side.

Knee-to-Chest Stretch

Start by lying with your back on the floor. Stretch out one leg straight and pull the other knee to your chest. Gently pull your knee toward your nose and hold. Switch sides.

*If you have any existing health conditions make sure to check with a doctor before doing stretches.

 

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