5 Simple stretches to do following a day on the slopes.

 

In our previous posts, we talked about simple exercises to get the lead out of your legs both in the morning and after lunch. One of the best ways to achieve this is actually to spend a few minutes stretching at the end of the day. Stretches are much more effective post exercise and doing these 5 exercises will ease the pain of the next morning and have a large role to play in preventing injury. Admittedly there are often much more fun Après Ski activities to take part in, but if you can find 5 minutes to do these at some point before you go to bed your body will thank you.

 

Lumbar Flexion/Extension Stretch – Hold for 20-30 seconds. Repeat twice each way

 DCIM100GOPROGOPR0945.DCIM100GOPROGOPR0946.Lx Flex/Ext stretch

#SkiFit5 tip – If pushing up onto your hands is a bit too much try resting on your forearms instead

 

Lumbar Rotation Stretch – Hold for 20-30 seconds. Repeat twice on each way

DCIM100GOPROGOPR0949.DCIM100GOPROGOPR0951.

 

Kneeling Hip Flexor Stretch – Hold for 20-30 seconds. Repeat twice on each leg

DCIM100GOPROGOPR0958.

 

Glut Stretch – Hold for 20-30 seconds. Repeat twice on each leg

DCIM100GOPROGOPR0952.

 

Piriformis Stretch – Hold for 20-30 seconds. Repeat twice on each leg

DCIM100GOPROGOPR0955.

 

Remember to perform these exercises slowly and hold at a point where it is comfortable. These stretches should never cause pain.

For more great ski injury prevention exercises check out the rest of the #SkiFit5 series.

If you would like to come in  for thorough and expert assessment and a personalised prevention/rehabilitation programme click HERE for an appointment at Bespoke Physiotherapy Covent Garden.

Our Ski Fit network partners In Clinic Physiotherapy also have more great advice on ski specific injury prevention. Check out their blog.