With winter settled in and good snow in the mountains all around us, now is a great time to get out to the slopes! Whether you are a seasoned veteran or a novice, skier or snowboarder, a good day on the mountain is not only a good time, but an excellent workout! Anyone who has been at least once knows that the mountain can be a challenge, mentally and physically. Skiing and snowboarding both demand a lot of work from your core and lower body and even the most fit people on the mountain are a little worn out after a good day on the slopes. However fit you may be, you may feel a little bit sore at the end of a long day on the mountain but anyone who has been skiing will tell you, that pales in comparison to the soreness you will have the next morning. End of the day post ski stretches are absolutely crucial if you want to lessen your damage in the morning. Here is a list of post ski stretches to do after a good day that will help your with your ability to get out of bed and back on the slopes the next day!
Standing Straddle Stretch –
This stretch targets lengthening the glutes, hamstrings and calf muscles. Stand in a wide stance with your feet about 4 feet apart. Keep your toes forward, hinge at the hips and reach down. Depending on your flexibility, place your hands on your shins or the ground.
Standing Side Lunge –
This stretch targets lengthening the inner thigh muscles. Stand in the same stance as the first stretch, but this time when you hinge at the hips bend one knee forward, keeping the other straight and lean in the direction of the bent knee. Hold when you feel a good stretch of the inner thigh. Repeat on other side.
Standing Quad Stretch –
This stretch targets lengthening the quadriceps muscles. Stand tall and bend your right knee, bringing the right foot into the right hand behind your back. Balance, or use a wall to support the one-legged stance and keep the inner thighs parallel. Hold when you feel a good stretch of your quads. Repeat on other side.
Standing Chest Opener –
This stretch targets opening the chest musculature and shoulder muscles. Stand tall with feet shoulder width apart and bring your arms above your head, interlock your fingers and place behind your head. Bring your elbows back, opening the chest and hold when you feel a stretch in the chest muscles.
Supine Hand to Foot –
This stretch targets lengthening the glutes, hamstrings and calf muscles. Lie on your back and use a towel or strap to hook around your right foot. Hold the strap and bring the right leg towards the ceiling, keeping it straight and keeping the left leg on the floor. Hold when you feel a good stretch and repeat on other side.
* You can modify this stretch by bringing the leg that is raised toward the ceiling across your body until you feel a stretch in the outer thigh and gluteal region. Repeat on other side.
Lying Spinal Twist –
This stretch targets increasing mobility throughout the chest, torso and hips. Lie on the back with your knees raised and feet on the floor. Place your arms straight out to the sides. Slowly drop your knees to the right and rotate your head to the left. Hold and then repeat on the other side.
Always utilize these post ski stretches before you hit the bar for your après beers and you will be finding yourself up and ready to go for the first lift up the mountain the next morning!
Source: The Clymb