Top 7 Post-Ski Stretches

Skiers may not real­ize the impor­tance mobil­i­ty and flex­i­bil­i­ty plays into improv­ing func­tion, range of motion, and per­for­mance. Ade­quate flex­i­bil­i­ty, espe­cial­ly in the hips, allows for bet­ter speed, turns, and cuts. The post-ski stretch is an impor­tant fac­tor in main­tain­ing mobil­i­ty through­out the kinet­ic chain. Before you hit the hot tub or bar, be sure to spend a few min­utes stretch­ing

Hold each pose for 30 to 45 sec­onds. If the stretch is one-sided, repeat the stretch on the alter­nate side.


Stand­ing Strad­dle Stretch
Pur­pose: Length­ens gluteal, ham­string, and calf mus­cles
How to Per­form: Stand in a wide legged stance (feet four feet apart). Keep toes fac­ing for­ward, hinge at the hips and place hands on the shins or ground. The fold­ing for­ward is depen­dent upon the body’s cur­rent flex­i­bil­i­ty. 


Stand­ing Side Lunge
Pur­pose: Length­ens inner thighs
How to Per­form: Stand in a wide legged stance (feet four feet apart). Keep toes fac­ing for­ward, hinge at the hips and bend your right knee for­ward. Keep the left leg straight. Rest hands on the right quad or on the floor, depend­ing on your flex­i­bil­i­ty. Return to cen­ter and repeat on the oppo­site leg.


stretching

Stand­ing Quad Stretch
Pur­pose: Length­ens the quadri­ceps mus­cle
How to Per­form: Stand tall and place the right foot into the right hand. Hold the inside part of the right foot (where the big toe is). Bal­ance, or use a wall to sup­port the one-legged stance. Keep the inner thighs par­al­lel. Repeat on the oppo­site leg.


Stand­ing Chest Open­er
Pur­pose: Opens the chest mus­cu­la­ture, ante­ri­or shoul­der and latis­simus dor­si mus­cles
How to Per­form: Stand tall with feet hip dis­tance apart. Lift arms over­head and inter­lock fin­gers. Place hands behind head and let the elbows open to the side. Hold to a point to where you can feel a stretch in the chest region.


Supine Hand to Foot
Pur­pose: Length­ens gluteal, ham­strings and calf mus­cles
How to Per­form: Lie on the ground and place a strap or tow­el around the right foot. Extend the right leg toward the ceil­ing and keep the left leg flat on the ground. Hold to a where you feel a stretch. Repeat on the oppo­site leg.


Supine Hand to Foot: Out­er Thigh
Pur­pose: Length­ens exter­nal rota­tors
How to Per­form: Lie on the ground and place a strap or tow­el around the right foot. Extend the right leg toward the ceil­ing and keep the left leg flat on the ground. Hold to a where you feel a stretch. Cross the right leg over the body, toward the left. The stretch should be felt in the lat­er­al region of the right gluteal. Return to cen­ter and repeat on the oppo­site side.


Lying Spinal Twist
Pur­pose: Increas­es mobil­i­ty through­out the chest, tor­so and hip
How to Per­form: Lie on your back with feet on the floor. Place arms on the ground at shoul­der height. Slow­ly, low­er knees to the right and rotate the head to the left. Hold, return to cen­ter and repeat on the oppo­site side.