Skiing is a popular winter sport in the United States, attracting more than 50 million ski resort visitors each year! While you might enjoy hitting the slopes, there’s always a risk of injury if you’re not careful. To properly prepare your body and make sure you can keep skiing throughout winter, follow these stretches.
1. Squats
This exercise is a quick and easy way to warm up your legs. Standing with your feet hip-width apart, bend at the knees and drive your hips back into a squat position. Press your heels into the ground and straighten your legs to come up.
2. Inchworms
This exercise stabilizes the shoulders, builds core strength and warms up the glutes. Bend at the waist until your fingertips touch the floor. Keeping your legs as straight as you can, walk your hands out into a plank position. Walk your hands back towards your feet to stand up.
3. Tuck Jump
This exercise helps you with balance and explosive movements. Start with your thighs at a 45-degree angle to your shins. From this squat position, jump up into a full body extension. Land softly with your legs straight.
4. Skier’s Stretch
This exercise targets tight hip flexors and hamstrings after skiing. In a lunge with your left foot forward and your hands on either side of the left foot, push through your hips. Extend your left knee and raise your buttocks for a hamstring stretch.
5. Calf Stretch
This exercise not only loosens tight calf muscles but can improve ankle mobility. Holding on to a chair, step one leg forward. Bend at the elbows and knee of the front leg, then shift your hips forward. Switch the forward leg and repeat.
6. Cat-Cow Stretch
This exercise stretches out the lower back and core. On all fours, inhale and arch your back toward the ceiling. Release and exhale, rounding your spine, tucking your pelvis and looking up to the ceiling.
Working with a chiropractor can improve your posture and mobility for skiing! To perform at your best on the slopes, contact us today.
