This guide first ran in the Winter 2024 edition of City and Slopes Magazine
Each year as the weather turns and winter approaches, skiers and snowboarders eagerly prepare for their favorite activity. While the rush of carving through fresh powder (or hard pack here in the east) is undeniably exhilarating, it can be taxing on your body. For this reason, it's important to prioritize warm-up and stretching routines to prevent injuries and enhance performance.
Neglecting these routines can lead to disaster and cut short your season. So, let's explore the importance of warm-up exercises and stretching techniques tailored specifically for skiers and snowboarders. A proper warm-up is crucial for a successful day on the mountain. Before strapping on your boots and bindings, take the time to warm up your muscles and joints. It may be challenging, especially if you went wild at apres ski the day before, but waking up a bit earlier and dedicating time to warming up is essential.
A gradual and targeted warm-up routine prepares your body for the physical demands of skiing or snowboarding. It reduces the risk of strains, sprains, and muscle soreness while enhancing overall performance on the slopes. With a little stretching, your body will be warmed up and ready to channel your inner Kai Jones. Incorporate a dynamic warm-up that involves active movements mimicking the motions performed while skiing or snowboarding. Start with light aerobic activities like jogging or jumping jacks to increase your heart rate and promote blood flow. Though you may look ridiculous to your friends, you'll be laughing when you're not sore the next day. Once your blood is flowing, incorporate the following exercises:
Leg Swings: Stand near a wall and face sideways with one hand on the wall. Swing one leg forward and backward 10-15 times, then switch legs. Repeat the process for both legs while facing the wall. These exercises will loosen up your hips and improve flexibility. Arm Circles: Extend your arms out to the sides and make small circular motions with both arms. Gradually increase the diameter of the circles over 30 seconds. This brings blood flow to your shoulders and upper back, priming them for the day.
Squats: Warming up your legs is vital for a successful day on the mountain. Perform a series of controlled squats to activate your leg muscles, particularly your quads, while improving stability. Focus on keeping a flat back and pushing your hips back on the descent while gradually increasing the depth of your squat for an improved range of motion. After warming up, it's time to stretch. Stretching beforehand improves flexibility, prevents injuries, and enhances overall performance.
Try the following stretching techniques:
Quadriceps Stretch: Stand straight up and pull your heel towards your glutes. Hold for 20-30 seconds on each leg to stretch your quadriceps muscles.
Hamstring Stretch: Sit on the ground with one leg extended in front of you and the other bent with the sole of your foot against your inner thigh. Reach forward, aiming to touch your toes while maintaining a straight back. Hold for 20-30 seconds on each leg.
Calf Stretch: Stand facing the wall and push your hands into it while extending one leg back. Press that back leg's heel toward the ground until you feel a stretch. Hold for 20-30 seconds and repeat on the other leg.
To maximize the benefits of your warm-up and stretching routine, keep the following tips in mind:
Feel Don't Force: Ease into your warm-up and stretching. Feel the stretch without forcing it, gradually building up pressure.
Focus on Your Pain Points: On certain days there are specific parts of your body that feel a little tighter than others. Pay more attention to these problem areas on those given days an hold those stretches a little bit longer.
Breathe and Relax: Don't hold your breath. Proper breathing helps bring oxygen to the muscles.
Stay Hydrated: Hydration is key. Drink water throughout the process.
Taking the time to warm up and stretch will help you make the most out of your day on the mountain. This routine will not only help prevent injuries, but it will also improve your performance. Start slow, build into your warm-up, and let your body thank you as you gear up and hit the slopes for your skiing and snowboarding adventure.
Writer: Rich Stoner is the founder of the après-ski lifestyle clothing and media brand, All About Après. He is also the co-host of the Beyond the Après podcast. No stranger to the ski and après-ski scene, Rich has been a long-time contributor to many publications on topics like skiing, gear, beer and food. However, his passion is on the slopes and enjoying good times with good people. You can find him perfecting his craft carving turns and drinking beers in the Green Mountains of Vermont. @allaboutapres
Photos by Andy Hirschfeld
Model: Leah Sherman
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