Its that time of year againsnowboard and ski season is here! Whether youre dealing with early season conditions, a big mid-winter storm, deep powder, or spring corn, its important to be as prepared as possible before you hit the slopes.
For those of us in the Pacific Northwest, getting to the mountain usually means a bit of traveling. After a 45-minute (or longer) drive, its easy for your joints to feel stiff and your muscles cold, which isnt ideal before jumping into a high-intensity activity.
To help improve your performance on the mountain and reduce the risk of injury, its a good idea to do a quick warm-up with these exercises before heading to the lift.
These exercises are designed to get your body ready for action, so try to do them just before you’re about to hit the lift. For maximum mobility, it’s best to do them before you put on your ski or snowboard boots.
5 moves to warm up for your day of skiing/snowboarding
Worlds greatest stretch thoracic rotation in lunge
Instructions: Step forward with your left leg, keeping your right leg straight behind you in a deep lunge. Place your right hand on the ground next to your left foot. Then, lift your left hand up toward the sky, twisting your torso and looking up. Do 10 repetitions, then switch sides and repeat.
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Modification: Thoracic Rotation in Lunge Position
Start in a lunge with your left leg forward. Place both hands in front of you, arms straight, with your palms together. Slowly twist your upper body to the left, keeping your right arm in front and bringing your left arm behind. Do 10 reps, then switch sides.
Tip: Keep your hips facing forward and focus on rotating through your upper body only.
Ankle dorsiflexion stretch
Instructions: Start in a staggered stance, and feel free to hold onto something for balance if needed. Gently shift your weight forward, pushing your front knee over your toes as far as comfortable until you feel a stretch in your ankle. Hold for 5 seconds, then relax and repeat. Do 10 repetitions on each side.
Tip: Keep your front heel flat on the ground, and make sure your knee stays in line with your toesdont let it bend inward or outward during the stretch.
Forward hip swings
Instructions: Stand up straight and hold onto something for support if needed. Lift one leg off the ground and gently swing it forward and backward, moving within a comfortable range. Keep your core engaged and avoid arching your lower back too much. Do 10 repetitions, then switch to the other leg.
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Squats
Instructions: Stand with your feet a little wider than shoulder-width apart. Bend your knees and hips, lowering your body until your knees are almost at a 90-degree angle. Then, straighten your legs and repeat for 10-15 repetitions.
Tip: Keep your back straight, and make sure your knees dont go past your toes as you squat.
Lateral squats
Instructions: Start by standing with your feet wider than shoulder-width apart, arms by your sides or clasped in front of you. Shift your weight to one side and lower your body into a lunge, keeping one leg bent and the other straight. Return to the starting position and repeat 10-15 times on each leg.
Tip: To make it easier, stay in a higher lunge. For a deeper stretch, go lower into the lunge. Just be sure not to let your knees collapse inward during the exercise.
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Cool down after skiing or snowboarding
Cooling down is just as important as warming up to avoid stiffness and soreness. After skiing, take 5-10 minutes to stretch, focusing on areas like your legs and lower back before hopping into the car. Once you’re home, you can foam roll or use a massage gun on any spots that feel tight. If you have any old injuries, try icing those areas for 10-15 minutes to help reduce any irritation.
If you’re dealing with more serious pain, have had recent injuries, or can’t do these warm-up exercises without pain, be sure to check in with your physical therapist or healthcare provider.
Happy skiing!