If we really wanted to improve our skiing or snowboarding skills, be a model student on an instructor course, or set our bodies up to be as resilient as possible during a ski season, there are a few extra things we could do. Wed start our pre-season fitness training with some cardio and core work, and then add a good yoga routine. Ugh, yoga, not for me. Okay, how about we just call it mobility or even plain old stretching?
These seven moves, done regularly a few times a week, can really make a difference. If you move through them in a fluid, more dynamic way, youll improve the range of mobility in your joints and strengthen the muscles that control them. Alternatively, if the ski season has already started, you can go through the routine slowly, holding each position for longer. This will help flush out lactic acid from your muscles and give them a good stretch perfect for getting ready for the next days riding.
Well try not to get too Yogi on you& just make sure to do some light movement to warm up before starting these stretches.
Standing Squat
Also known as the chair pose, stand with your feet together and squeeze your thighs together. Raise your arms above your head and squat down. Focus on pushing your butt back and feeling your glutes engage, rather than leaning forwards on your knees.
This position is pretty much the same as the skiing stance, targeting the exact muscles you need your glutes and quads will be burning! Keep your arms up and your tailbone tucked in to engage your core as well.
High Lunge (Crescent Lunge)
Hold a high lunge for as long as you can youll definitely feel a burn! Be sure to do it for the same amount of time on each side to keep things balanced.
This move is great for both skiers and snowboarders because it helps improve balance and stability, while also providing a deep stretch in the hips.
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Downwards Dog
Most people have tried a downward dog before, but it can take some practice to perfect. Our top tip is to focus on keeping a smooth, flat line from your wrists, down your arms, along your spine to your hips. If your line looks a bit curved, try bending your knees slightly and pushing your butt up towards the sky!
After a long day on the hill, your hamstrings and calves will likely feel pretty tight. The downward dog might feel stiff at first, but if you do a few reps, the stretch will feel amazing.
Sitting twist
We kid you not, this pose is called half lord of the fishes but we just call it sitting twist. Either way, its great for stretching out tight glutes, the lower back, and even your chest. If your hips or glutes are super tight, you dont have to cross your foot over your other leg right at your hip start with your foot by your knee instead.
This twist is perfect for improving your range of motion and mobility in the park, making it easier for grabs and other moves.
Pigeon pose
For pigeon pose, start by lying on your front (go ahead, take a little rest first you deserve it!). Push your chest up with your arms (this is a bonus move called cobra pose!), then bring one knee up in front of you. Place the foot of that leg alongside the opposite hip. Now youre in position. You can keep the stretch gentle by staying on your hands, or deepen it by leaning onto your elbows.
This stretch is probably our favorite for the hips and glutes. It actually came into our routine from doing lots of running, but its perfect for skiers and snowboarders too.
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V-sit
Alright, lets talk about the core! Core strength often gets overlooked when training for skiing and snowboarding, but its crucial for maintaining balance and stability on the slopes.
The V-sit is one of those exercises that can make you shake and curse! Set a challenge for yourself and try to add five seconds to your hold each time you do it.
Also Read: How to Prevent Injuries While Skiing?
Side plank
The side plank is another fantastic move that targets the core, hips, and glutes. You can add some extra mobility by pulsing your hips up and down. Its great for getting into a groove with a funky beat. And just like the V-sit, see if you can challenge yourself to increase the time each time you do it. Competitive, huh?!
Kneel
Finally, heres another great stretch. It might not look like much, but kneeling on your shins with your feet extended underneath you creates an incredible stretch for your quads, the front of your shins, and the tops of your feet. It can feel pretty intense, so its a good idea to hold on to something for support, especially if youre putting your weight on your ankles.
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This stretch is especially important after a day in ski boots. It might sting at first, but once you settle into it, you wont want to stop.
Get stretching!
There you have it the best stretches to get your body ready for skiing and snowboarding! These are great for prepping your muscles before hitting the slopes and for keeping in shape throughout the season. Of course, there are plenty more yoga flows and mobility routines out there online YouTube is full of them! If you come across any good ones, wed love to hear about them. Good luck!