We recently discussed how to prepare for an injury-free ski trip, answering some of the questions we commonly get from skiers before their trip (or after they’ve suffered an injury on the slopes.)
Since both skiing and snowboarding are full-body sports, it’s important to ensure that each of your muscle groups are ready before a trip.
One piece of advice we always give to skiers who want to prevent injury is to prepare your body for the mobility required for skiing or snowboarding.
We’ve outlined some key stretches you can do to prepare your body, which focus on stretching the lower back, thoracic, glutes, hamstrings, quads and calves in order to improve your mobility.
We’ll go into more detail for these stretches below so you can follow along.
Lower Back
1. Knee rolls:
Lie on your back and bend your knees to about 45 degrees, feet and shoulders flat on the floor.
Gently drop your knees to the right side, allowing the lower back to rotate whilst maintaining your shoulder and floor contact. Pause for a second and feel the stretch into the left lower back then return to the starting positions and repeat on the other side.
Perform ten per each side.
2. Extension:
Lie on your front with your hands flat on the floor just above your shoulders. Gentle extend the elbows until the chest is off the floor. Do not allow your hips and pelvis to move and breathe out as you come up. Imagine you are slowly peeling yourself from the floor.
Perform ten repetitions of this movement.
Thoracic
1. Thoracic rotations:
In a seated position, whilst maintaining good posture, lift your hands up to your chest whilst keeping the shoulders and neck relaxed. Rotate to the right making sure you sit upright through the movement and that the head follows the direction of travel.
Return to centre and repeat ten times. Repeat on the left side followed by 10 complete rotations from left to right.
2. Thoracic extensions:
Lie on your back with a rolled-up towel placed under your shoulder blades. Bend your knees to a 45 degree angle and keep feet planted on the floor.
Start with the arms by your sides then raise them up and over your head in a slow, controlled movement. Feel a gentle pressure/stretch to the mid back then return arms to the starting position.
Repeat ten times.
Glutes
1. Piriformis stretch:
Lying on your back, bring your right knee up to the chest. Place the opposite ankle on the right knee.
Grasp the back of the thigh of the right leg and gentle pull towards the chest. Try and keep shoulders from rounding and relaxed throughout the exercise. You should feel the stretch in left buttock.
Complete three times on each side, holding the stretch for 20-30 seconds.
2. Glute stretch:
Lie on your back and grasp the right knee with both hands, pulling up toward the left shoulder. You should feel the stretch on the outside of the right buttock.
Hold the stretch for 20-30 seconds three times, then repeat on the opposite leg.
Hamstrings
1. Hamstring stretch:
In a standing position, with a straight spine, place your right heel onto a raised platform.
Lean forward, bending at the hips and keeping the raised leg straight. You should feel the stretch down the back of the right thigh.
Hold the stretch for 20-30 seconds three times per leg.
Quadriceps/Hip flexors
1. Quadriceps stretch:
While standing and using a solid structure for support, lift the right heel up to the buttock, ensuing the knees are kept together.
You should feel the stretch down the front of the thigh.
Hold the stretch for 20-30 seconds three times, then repeat on the opposite leg.
2. Hip flexor stretch:
Kneel on your right knee with your left foot forward, making sure you keep the spine straight.
Lunge forward through the left leg to feel the stretch in the front of the right hip.
On each side, hold the stretch for 20-30 seconds three times.
Calves
1. Soleus stretch
Stand facing a wall and rest your hands against it for support. Step the left leg back and sink down, bending at both knees but maintaining a straight spine.
Both heels should remain in contact with the floor thought the stretch. If this proves difficult shorten the step back. You should feel the stretch in the back of the left lower leg (the rear leg).
Hold the stretch for 20-30 seconds three times, then switch legs.
2. Gastrocnemius
Stand facing a wall and rest your hands against it for support. Step the right leg back behind you whilst maintaining a straight spine. Ensure the right leg remains straight and the heel remains in contact with the floor throughout the stretch.
Bend at the knee on the front leg (left leg) and lunge forward to increase the stretch. Widen the stance as needed, but make sure the heel doesn’t rise from the floor.
Hold the stretch for 20-30 seconds three times. Repeat on the opposite leg.
Get in touch with a physiotherapist at Newcastle Sports Injury Clinic if you have any questions on these movements or Tweet us @NewcastleSIC.
If you’d like further help preparing for a skiing or snowboarding trip, or if you suffered an injury on the slopes, contact the clinic at 0191 233 0500.