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Stretching at the start of the day

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iffe
Posts: 984 - Karma: 120
I know that many of you stretch before hitting the park. I hurt my back when popping for a 540 so I decided to start doing it too.

I'm curious: what kind of stretches do you do?
Mar 25 2013 4:31AM
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250r
Posts: 2276 - Karma: 1,013
active streches before skiing, passive streches after...i think those are the right terms.
Mar 25 2013 7:31AM
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WVskiing
Posts: 3007 - Karma: 1,949
I do the stretches that they do in gym class.

Do a sit and reach, that one where you put one leg over the over and turn your body,
idk, be creative
Mar 25 2013 7:53AM
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c.hale
Posts: 636 - Karma: 50
I think technically it's dynamic and static, but same idea. I do the same thing. I also try to stretch before I go to bed and when i wake up in the morning. Feels really good
Mar 25 2013 9:44AM
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Trace.
Posts: 1460 - Karma: 635
I swear by foam rollers, they work super well for pinpointing specific knots.
Mar 25 2013 10:03AM
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lukemeahan.
Posts: 1689 - Karma: 330
I as well use them
Mar 25 2013 10:32AM
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iffe
Posts: 984 - Karma: 120
I'm talking more about doing stretches at the hill, to get your muscles warmed up for the day. I have a bit of a drive to the mountain, so if I do stretches at home before leaving it's not really going to help.
Mar 25 2013 12:06PM
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iffe
Posts: 984 - Karma: 120
Still, thanks for the input so far! All comments are appreciated.
Mar 25 2013 12:07PM
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djensen
Posts: 56 - Karma: 69
Stretch your groin area! It will save you from unnecessary pain.
Mar 25 2013 10:34PM
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rememberscott
Posts: 1291 - Karma: 5,201
My joints crack and pop after skiing and I found that stretching in the morning helps alot. Legs, back, neck, get everything loose in the morning and should be ready to go.
Mar 25 2013 10:39PM
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Royal-bamboo
Posts: 294 - Karma: 105
ya streching is a life saver but i never strech after skiing its mostly rolling out my ankles and getting my knees loose
Mar 25 2013 10:43PM
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panojibber.
Posts: 1041 - Karma: 683
I always do leg swings, prop my ski up in front of me and reach for my toes, and prop it up behind me and slide forward a bit to stretch my quads.

One of the best things you can do though is just to go for a quick run in ski boots. Make it long enough to get your blood pumping, and your legs working. Usually I try to run up and downhill, it really helps I find.
I always take a warm up run too, and do all different turn sizes.

Looking really lame for a lap or two and just warming up will really help you to be on your game when you get into the park.
Mar 25 2013 11:11PM
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iffe
Posts: 984 - Karma: 120
Thanks! This is really helpful.
Mar 26 2013 3:14AM
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kstanz
Posts: 3058 - Karma: 477
Simple warm ups: Leg swings ( forward and sideways) Arm windmills Lunges (actively,movimg forward, sideways then crossovers) Squat down, grab toes, bum to the air, stand up Hamstring swoops (stick out one leg keeping it straight, bend over and swoop hands down and back up) Sumo squats Hold your pole above your head with a wide grip slowly lowering behind your back with arms locked Then go for a nice fast, carving ski run!!
Mar 26 2013 3:16AM
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Ali_Dibden
Posts: 1966 - Karma: 1,688
^ This
Mar 26 2013 9:02AM
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Shifties4Dayz
Posts: 1657 - Karma: 553
Stretching actually doesn't help at all before exercise. Calestenics (sp?) will help tho. Stretching only helps after.
Mar 26 2013 9:48AM
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Caspaaa
Posts: 4830 - Karma: 1,466
this.


before your workout or activity you want to do dynamic stretching, afterwards you wanna do static stretching.

my routine is to static stretch some point before lunch everyday, dynamic stretch before and static stretch after a workout if i have one during the day, and then static stretch at night followed by rolling out my muscles with a muscle roller.

for dynamic there are exercises like
-arm circles
-leg circles
-kick your left leg up to meet your right hand extended and vice versa with your right leg and left hand
-swing your leg back and forth
-high knees
-open the gate/close the gate (famous soccer stretch)
-lunges
-duck walk

for static
-touch your toes standing up
-sit down, bring one leg in and reach for your outstretched leg
-standing up pull your ankle behind your butt to stretch out your quads
-hold a lunge position for your hip flexors
-lay on your back and pull one knee towards your chest
-lay on your back and with the opposite arm pull one knee across your body (should feel this in you butt)
-in a crouching position lean to your right and left, should feel this on the inside of your outstretched leg
-spread your legs as far apart as possible while standing then touch the ground or try to touch each foot without bending your knees
-go into pushup position then walk your feet closer to your hands. pick up one foot and lean forward to stretch out the back of your calf on your other foot
-put your foot up on an object at about waist height and try to touch your toes, if you're not feeling the stretch then lean forward more
Mar 26 2013 11:58AM
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cgoal_in
Posts: 89 - Karma: 366
I looked up "stretching before exercise", and this is what I found: You should definitely not do any static stretches before skiing, but doing them later is okay (such as before you go to bed). Dynamic stretching is better than static, but the best thing you could do to be warmed up is light exercise, such as a light jog or a warmup run. Hope this helped, this is where I gt the information: http://usatoday30.usatoday.com/news/health/2010-04-15-stretching-muscles_N.htm
Mar 27 2013 10:07AM
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128368798788
Posts: 0 - Karma: 1,167
look up some ab, leg, and back stretches, then idk get creative

try thinking of all the stretches you did in sports over the years (stand on one leg and pull other back, try to touch your toes, pull your knee to your chest, stretching your calf by pressing your hands up against a wall, etc.)

Obviously, the best one for on the mountain IMO is when you're on the lift and you grab the nose of your ski, hold it, then eventually start grabbing lower and lower down. Best calf stretch in the world before skiing.
Mar 27 2013 10:40AM
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ScottyN
Posts: 376 - Karma: 455
at the british freeski camps pat takes us through running on the spot, high knees, arm swings, leg swings progressively getting bigger and bigger, knee up and out, knee out and up and in.

The THRILLER. Feet shoulder width apart. roll your neck down and around with your chin on your chest (never roll it back wards) so back and forth like you are swinging your head. let your arms dangle and progressively start to drop your shoulders into the swing and then you arms and swing them back and forth like the thriller dance. get bigger and bigger until you are bending at the waist and brushing your toes and then work it all the way back up again.
Mar 27 2013 10:46AM
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Benedetto.
Posts: 2526 - Karma: 64
You took the words fight off my fingertips..

Leg swings are tits. Also putting up your arms and swaying side to side (like a half helicopter) works great for your back and don't be afraid to hold out the stretch and feel it in your lower back..
Mar 27 2013 12:08PM
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Mr.Bishop
Posts: 22708 - Karma: 76,635
Hamstrings are a good one.

I think the biggest thing is to stretch out the areas that commonly get injured. Same applies for strength needed in park skiing.

You don't need to train to hit jumps and do tricks, but when your knee twists twice around clockwise the more strong muscles, proper stretching and overall conditioning the less chance of taking it full to the ACL.

Mar 27 2013 12:29PM
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1337
Posts: 31059 - Karma: 29,329
If I feel sore in the AM I always stretch, it makes me feel great once I get going
Mar 27 2013 12:39PM
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