By combining strength and flexibility, with activation and injury prevention, you’ll be ready to take on any winter sport (and whatever mother nature throws our way this year!)1
These three simple moves are accessible to everyone; regardless if you’re a beginner or an expert on the slopes (or the yoga mat!)! These stretches will activate and strengthen the very solicited ski and snowboard muscles, and they will also help you through virtually any activity (imagine how great you’ll feel shoveling your walkway this winter?).
Exercise 1: Birddog, “Dandayamana Bharmanasana”2
What? On all fours, raise one leg and the opposite arm
How many times? At least 3 sets of 10 repetitions on each side (20 times in total)3
Why? To work the stabilizer muscles of the trunk, improving core stability
Exercise 2: Hamstring stretch, “Supta Padangusthasana”42
What? Lying on the floor, legs extended; lift the left foot towards the ceiling. Hold the back of your left leg to stretch the back of your thigh. For added comfort, the right leg can be bent at the knee. Repeat on the other side.
How many times? At least 3 stretches, holding for 20 to 40 seconds on each side.
Why? To stretch your hamstrings; this is beneficial in avoiding lower back pain, an annoyance that, unfortunately, affects many of us.
Exercise 3: Bridge pose, “Setu Bandha Sarvangasana5
What? Lying on the floor, knees bent, feet set on the floor, heels as close as possible to the sitting bones; lift your buttocks off the floor towards the ceiling. The shoulder blades are together, hands firmly on the ground or crossed under the pelvis.
How many times? At least 3 sets of 15 to 20 repetitions
Why? To activate the gluteal muscles (and hip stabilizers) and the abdominals. This movement also slightly stretches the hip flexors and helps with spine mobility as you slowly roll back to the ground, vertebra by vertebra.
Get through the ski season without any small (or big) injuries by taking a few minutes in your day to do these simple moves. We wish you a great season! Enjoy the snow!
1https://www.active.com/fitness/articles/8-yoga-poses-to-get-you-ready-for-winter-sports et Conseil des kinésiologues de la Clinique Performance Santé
3Durée des étirements : Chevalier, R., À vos marques, prêts, santé, 5 édition, ERPI, 2010