Warming up and cooling down
It’s a no-brainer that snowsports usually equal cold conditions, so it should also be a no-brainer that you need to warm up your body before zipping off down the mountain.
Warming-Up
Warming up means that you’re preparing your body to get physical. Not only does it make your muscles more pliable and so less likely to be strained when you surprise them into action, warming up also prevents a rapid increase in blood pressure and improves blood flow to the heart.
So, before you push off for your first run, warm-up by spending 10 minutes doing a low-intensity exercise (like walking), followed by some dynamic stretching.
Dynamic Stretching
Dynamic stretching is designed to prepare your muscles for the types of movements that your body will be doing in the sport you’re preparing for.
Since in this case it’s skiing or snowboarding, good dynamic stretching options are:
- Lunge walks
- Leg swings – front and back, and side to side
- Upper body rotations.
Lunge walks
Keep your trunk upright and place feet shoulder width apart. Lunge forward with one foot. Bend both your knees until your front knee is at right angles – make sure your knee is over your toes. Push up with your front leg, then repeat, bring the back foot forward to start a new lunge. Make sure your body is upright and your abdominals firm throughout. Do at least five on each leg.
Leg swings – forward and back
Holding onto something with one hand, swing your outside leg forwards and backwards. Make sure you’re getting a decent motion, but only kick to a comfortable height. Alternative your legs while keeping your trunk and lower back rigid.
Leg swings – side to side
Similar to the above action, but this time you swing one leg outwards then across the body, pointing your toes in the direction you’re swinging. Try to keep your back as still as possible. Alternate your legs.
Upper body rotations
Standing tall, with abs firm, bend your elbows and lift them and your wrists to shoulder height. Rotating at the waist, swing your elbows from side to side, twisting through your torso.
Bent over upper body rotation
Keep your back straight and lean forward from the hips. Reach with one arm to the opposite foot, bending your knees as you transfer your weight. Do five each side.
When you’re nice and warm it’s time to snap on your skis or snowboard and get into the real action! And when you’re done for the day, don’t forget to cool down.
Cooling-Down
It’s been a hard day – you’ve got hot and sweaty, and your muscles have worked overtime. But before you collapse into a comfy chair – or drive off in your car – take another ten to fifteen minutes to cool down. Cooling down can help promote muscle recovery and reduce any stiffness you might feel tomorrow.
Ultimately that puts you in pole position for getting back up the mountain the next day!
The formula to cool down is similar to warming up; do some brisk walking then some static stretches.
Static Stretching
Make sure you stretch out all of the major muscle groups that you have been using - your quads, hamstrings and hip flexors in particular. And only stretch until you feel tension, not pain!
Quads (Front thigh muscles)
Standing on one foot, pick up one of your heels with the hand on the same side and pull it back towards your buttock until you feel a good stretch. Hold for 10 – 20 seconds, keeping your back straight and knees together in line with hip and ankle.
Hamstrings
Using a raised surface like a bench or even the bumper bar of your car, plant the heel of one foot on the raised surface, with toes pointing up. Bend the knee of the supporting leg slightly and lean forward from the hips, keeping your back straight.
Calf muscles
- Long calf stretch: Put your hands flat against a wall and step one foot about a full stride behind you. Keeping the back heel on the ground, and the leg straight, bend your front knee and lean in towards the wall until you feel a good stretch along your calf. Repeat on the other leg.
- Short calf stretch: With your hands on your hips or on a wall for support, place one foot about half a stride behind you. Keep both heels on the ground and put your weight on your back leg, then bend both knees. Repeat on the other leg.
Hip Flexors
Kneel on ground with front knee at 90°. With your back straight, tilt your pelvis back by tucking the abdomen up and in and squeezing buttocks. Lean forward into the stretch. Keep your head up.
Further information and specific static and dynamic stretches for warming up and cooling down can be found in the Smart Tips wallet card.
