Stretching, before or after you put on your ski gear, is important. Skiing stretches help reduce the chances of developing injuries.
On top of ensuring that you are less prone to injuries, stretching for skiing will improve your flexibility – allowing you to perform optimally. If you are getting started with skiing, you may not know the skiing stretches you need to focus on. We will show you the skiing stretches you should take advantage of.
Stretching for Skiing – the Best Techniques
1. The Pigeon Pose
Chances are, every time you put on your ski jacket, you end up being too active. Generally, the more active an individual is, the tighter his or her hips will be. The pigeon pose is an ideal hip opener.
To take advantage of the pigeon pose before or after exploring the slopes on your all-mountain skis, you will need to follow the steps we have outlined below:
Step 1: Start in the downward dog position, with your feet hip-width apart and the hands shoulder-width apart.
Step 2: Lift the right leg, behind you, toward the ceiling. Next, bring the right knee forward and place it behind the right wrist. Be sure to position the ankle in front of the left hip.
Note: If necessary, use your hands to aid with moving the lower leg to a position where it is more parallel with the mat for a more intense stretch.
Step 3: Straighten the left leg behind you, with the quad and the tops of the toes on the floor.
Step 4: Next, lower the outside of the right buttock to the floor.
Step 5: Position the right heel such that it is in front of the left hip and try to maintain the same weight in your 2 hips.
Step 6: Stretch the torso over the bent right leg ensuring that you go as far as you possibly can while stretching the arms out on the floor in front.
Step 7: Finally, repeat on your other side.
2. The Cow face pose
This stretching for skiing technique is ideal for opening both the shoulder and the deep hip. If you would like to try this pose before donning your ski helmet, follow the steps below:
Step 1: Get to a seated position. From this position, slide the left foot under the right knee to the outside of the right hip.
Step 2: Cross your right leg over the left leg, with the knees stacking over each other as much as they possibly can.
Step 3: Bring the right foot as close as you possibly can to the outside of the left hip.
Step 4: Sit evenly on the sitting bones and then move the feet with the hands to be approximately the same distance from your hips.
Step 5: Stretch the right arm outside, parallel to the floor, and then rotate it so that the thumb points to the floor. Bend the elbow and tuck the forearm behind the back. While keeping the shoulder back and down, work the forearm up until it becomes parallel with the spine.
Step 6: Stretch the left arm up, with the palm facing the back wall, and then bend the elbow so that your left fingers reach the right. If it is possible, try to hook the fingers. Stay in this pose for a minute and then repeat on your other side.
3. Double Pigeon Pose
This pose is also referred to as the firelog pose. If you would like to try the pose before packing your backcountry ski gear, you may need some flexibility, to begin with. Also, your knees should be healthy enough. The double pigeon is one of the skiing stretches which hit your groin, hips, and thighs.
For the firelog pose, you will need to follow the steps below:
Step 1: After sitting on the floor, place the left ankle on top of the right knee. Next, slide the right foot forward until you place it directly below the left knee.
Note: Stop if you feel pain in your knees.
Step 2: Press the hips down and then stretch the spine straight, with the head crown reaching up to the ceiling.
Step 3: While keeping the chest open and the back flat, stretch the torso forward. You can do this while placing the hands on the floor or holding onto your knees.
4. Staff Pose
While this pose for stretching for skiing may appear simple, it has a lot of benefits to offer. When done regularly, before or after putting on your ski goggles, it should help stretch your hammies and build back strength. The steps below should help you with the staff pose:
Step 1: Sit on the floor and place the legs straight in front of you. If you are not very flexible, consider sitting on a folded-up blanket. This should elevate the hips.
Step 2: While sitting up straight, fire up the quads and then lean forward so that your legs and torso are at 90 degrees.
Step 3: Press the palms into the floor alongside you, while keeping the arms straight along the torso.
Step 4: Keep the crown of your head reaching toward the ceiling. Also, ensure that the spine is straight. Remain in this pose for approximately 60 seconds.
Other Skiing Stretches You Can Try
- Lying Knee Roll-over Stretch – While lying on your back on the floor, bend the knees and allow them to fall on one side. Keep the arms out to the side and let the hips and back rotate with the knees.
- Quad Stretch and Kneeling Hip – Kneel on one foot and your other knee. If necessary, hold on to something, to keep your balance. Next, push the hips forward.
- Achilles Stretch and Standing Toe-Up Calf – While standing upright, place the ball of one of your feet on a raised object. Bend the knee and lean forward.
Globo Surf Overview
If you do love exploring the snow on your skis, you should consider investing some of your time into skiing stretches. By stretching, you may be able to avoid injuries often associated with skiing steeps and groomed tracks. If you need some motivation to get into a stretching routine, you can join a stretching group or create one.
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- Ski Training
- The 3 Best Stretches for Snow Skiing, Stretchcoach.com