Stretch It, Don’t Wreck it: 8 Stretches to Stay Injury Free While Skiing and Snowboarding

Are you heading to the slopes for some epic winter skiing or snowboarding (and maybe some fast-flying sledding)? If so, you’ll want to do these 8 stretches before you strap on your bindings and hop on that lift. (Because, no, getting all the gear on–The base layer! The pants! The jacket! The inner glove liners! The gloves! The helmet! The goggles! And let’s not even talk about the circus that is getting kids ready for the snow) was NOT a worthy warm up. In actuality, the only preparation that rigmarole provides is to ensure you leave the house zipped up–not ready to go.

When doing these 8 stretches, hold all positions for at least 20 seconds, and refrain from trying to make something stretch further than it wants to.

  1. Lying Knee Roll-over Stretch: Lay on your back, bend your knees, and let them fall to one side. Keep your arms out to the side, and let your back and hips rotate with your knees.

Do this because: It increases your range of motion through your back and hips.


  1. Twisting Transverse Oblique Stretch: Lay on your back, lift your right leg straight up from the hip then lay it over to left side without letting right shoulder come off of ground. Do the same for your left leg, only lay it over to the right side.

Do this because: It increases your range of motion through your back and hips.


  1. Kneeling Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.

Do this because: It stretches your quads.


  1. Hanging Straight Leg Stretch: Stand with your feet together. Tilt your hips forward, then round your back, and reach for the floor.

Do this because: It stretches your hamstrings and lower back.


  1. Standing Toe-up Achilles Stretch: Stand upright, and place the ball of your foot onto a step or raised object. Bend your knee, and lean forward.

Do this because: It stretches your Achilles heel.


  1. Glute Pull Stretch: Lie on your back with knees bent. Pull one leg up so that the side of your foot rests on the thigh of the other leg, and pull both in towards chest until you feel it in your glutes.

Do this because: It gets at the muscles deep within the glutes.


  1. Kneeling Hip Flexor Stretch: Kneel on the floor (or a mat if you have sensitive knees).Grab your back foot and pull it up and in, as close as possible. Do not use force! Slowly move the front foot forward, and drop your hips down and forward while arching back through chest. Switch legs and repeat.

Do this because: It stretches through the quadriceps, front of hips, and lower abs.


  1. Chest Stretch: Place your left hand on a wall with your fingers pointing behind you. Slowly walk backward until you feel a stretch in the forearm. Then, take small steps turning in place AWAY from your left arm until you feel it in the chest and bicep. Switch sides and repeat.

Do this because: It stretches your chest, bicep, forearm, and through your palm.


Think of it this way. Stretch now so that later you can head into the lodge not because you’re broken and bruised, but because there’s an Irish Coffee with your name on it.


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