Home » Outdoor Sports » Blog article: Skiers and Snowboarders: Make your Muscles Go the Extra Mile

17th October, 2009

THE SKIER & SNOWBOARDER MAGAZINE, OCTOBER 2001AS most skiers will know, a skiing holiday can result in a sudden awareness, and perhaps not altogether a happy one, of certain muscles that you did not know existed.To help avoid these often painful surprises, and awaken hibernating muscles, rigorous preparation of regular warm-up exercises is required. Without [...]

THE SKIER & SNOWBOARDER MAGAZINE, OCTOBER 2001

AS most skiers will know, a skiing holiday can result in a sudden awareness, and perhaps not altogether a happy one, of certain muscles that you did not know existed.

To help avoid these often painful surprises, and awaken hibernating muscles, rigorous preparation of regular warm-up exercises is required. Without it, you are risking a strained muscle, and possibly a more severe injury.

There are four basic stretches to help loosen muscles and joints, which will help increase suppleness and enable you to adjust to the terrain. It is important to remember never to stretch into pain, all that should be felt is a comfortable tension.

LOWER SPINE

The back needs a lot of attention and is highly susceptible to injury. Damage to the spine could spell the end, not just of this season, but also of the next one.

Stand with legs comfortably apart

Bend your back to the side

Stretch one arm over your head, hold for 10 seconds

Repeat twice in each direction

HAMSTRING

The muscle in the back of the thigh is very large, making it particularly vulnerable to injury. The following stretch, carried out regularly, will make it less vulnerable to injury.

Stand and put one foot on the floor in front of the other foot

Keep your back straight, bend forwards at the hip, slightly bending the other knee

Reach down to the front leg, feeling the stretch at the back of your thigh

Hold for 10 seconds

Repeat twice on each leg

GROIN

Groin strains are one of the most common, and most painful muscle injuries, but ones that can be avoided:

Stand with your legs apart and feet facing forwards

Bend one knee and bring your weight over the bent leg

Notice the stretch of the inner thigh of the other leg

CALF

Your calves take a lot of the pressure on the slopes, so it is important to warm them up fully.

Stand with one foot in front of the other

Lean forwards, bending the front knee

Feel the stretch on the calf of theback leg.

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