Stretches for flexibility and mobilisation in ski fitness.
The following exercises are designed for the skier. Before doing any exercise it is advisable to do a 5-10 minute warmup. To acheive the best from these exercises, you will need to perform these at least 6-7 weeks prior to going skiing. The stretching exercises below are by no means definative, if you would like further advice on addtional exercises, please speak to a Lifestyle Experts personal trainer in your area click here to search for your nearest expert. For ski strength and endurance exercises click here
Correct stretching technique
Never bounce or jerk whilst stretching, this can cause injury. Always perform a smooth slow stretch
Avoid over stretching, i.e never stretch to the point of pain of severe discomfort. You should feel slight tension within the muscle at the peak of the stretch
Always perform balanced stretching, don't just stretch one calf muscle always do both.
Don't forget to breath. Flexibility exercises should feel good and be relaxing. Never hold your breath while you stretch
Hold a stretch for a maximum of 30 seconds, make sure you stretch evenly and smoothly.
Please note during exercise if you feel any pain of discomfort it is important to stop and seek advice from an Expert.
Calf Stretch
Start standing upright with both legs together.
Place one leg slightly in front of the other, keeping both heels on the ground, Place your hands lightly on the leg in front
Front leg; slowly bring your shin towards the top of your foot, FEEL THE STRETCH in the back of your calf rear leg.
Change leg and repeat 3 times with both legs
Quadricep and Hip Stretch
Grasp one foot, preferably hold at the angle joint, and pull the heel towards the buttock, FEEL THE STRETCH in the thigh, Hold the thigh in line with your torso
Hold and count to 6, then
Maintain an upright posture, and start to flex the hip, feel THE STRETCH in hip flexor (front of pelvis), Hold and count to 6
Repeat 3 times with each leg
Hold a fixed object to maintain balance
Hamstring Stretch
Sit on the floor, both legs in front of your body, keeping a straight back
Bend one leg at the knee as shown, remember to keep your posture
Move your upper body slowly from the hips, towards the outstretched leg, guiding your hands down the leg, FEEL THE STRETCH in the back of your upper leg (HAMSTRING), don't forget to breathe out on the stretch
Repeat 3 times with each leg
Lower Back/Buttocks
Lie on your back, bring one knee up towards your chest
Grasp the knee with the opposite hand, keeping both shoulders on the ground, outstretch the other arm and bring the leg over towards the ground, turning the head in the opposite direction.
FEEL THE STRETCH in the lower back and buttock,
Change leg and repeat 3 times with each leg
Kneeling Lumber Stretch/Lower Back
Kneel as shown
Keeping a good posture, straight back, breathing in, rotate from the hip to one side.
Slowly lower your torso from the hip moving your hands towards the ground, breathing out, FEEL THE STRETCH in the lower back
