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Prepare for the Slopes: 3 Stretches to Warm Up for a Day on The Snow

It’s time to dust off those skis and snowboards. Winter is here! Preparing our bodies for the physical demands of shredding the slopes is vital, and proper stretching not only enhances performance, but also reduces the risk of injury. Designed to perform on any flat surface, below are three effective stretches to include in your ski day warm-up routine. 
 

 

Quadriceps Stretch

Why It's Important: The quadriceps provide the strength needed for powerful turns and maintaining your stance. 
 
Steps:

1. Stand upright and grab your right ankle with your right hand. 
2. Pull your ankle toward your glutes while keeping your knees close together. 
3. Hold for 15-30 seconds. You should feel the stretch in the front of your thigh. 
4. Switch legs and repeat as necessary.  

Tip: If you have trouble balancing, hold onto a wall or a ski pole for support. 
 

Hamstring Stretch

Why It's Important: Strong hamstrings help with stability and control, which are essential when navigating steep terrain. 

Steps:

1. Sit on the ground with your legs extended straight in front of you. 
2. Bend forward at your hips, reaching towards your toes while keeping your back straight. 
3. Hold the position for 15-30 seconds. You should feel the stretch along the back of your thighs. 
4. You can also perform this stretch standing by placing one heel on an elevated surface (like a bench or car bumper) and bending forward, hinging at the hips.

Tip: Breathe deeply and avoid bouncing (if standing); the stretch should be gentle and steady. 
 

Hip Flexor Stretch

Why It's Important: The hip flexors play a significant role in your skiing or riding posture and movement. Stretching helps improve flexibility and prevents tightness. 

Steps:

1. Start in a lunge position with your right foot forward and your left knee on the ground. 
2. Keep your back straight and push your hips forward gently until you feel a stretch in the front of your left hip. 
3. Hold for 15-30 seconds, then switch sides. 

Tip: For an added stretch, raise your left arm overhead and lean slightly to the right. 

The experts at Howard Head Sports Medicine encourage a proper warm-up of the muscles and joints to ensure a safe skiing experience.  Incorporating these three stretches into your ski day routine before getting on the mountain can significantly enhance performance, help prevent injury and make for a more enjoyable season.