Do you prepare well before going skiing? Do you know that it’s important to warm up before sliding on the snow?
Warm-up helps prepare your muscles and joints for the physical effort you’re about to make. If you don’t warm up properly, you increase the risk of injuries. 😱
So, in this post, I’m going to give you some tips on warm-up and stretching exercises you can do before starting a day of skiing. 🧐
Warm-up exercises
The warm-up should last between 10 and 15 minutes. You should start with gentle and progressive exercises, gradually increasing the intensity. ⏱️
Here are some warm-up exercises you can do:
- Neck turns: Gently turn your head to the right, left, up, and down. Repeat 10 times in each direction.
- Shoulder rotations: Gently rotate your shoulders forward, backwards, up, and down. Repeat 10 times in each direction.
- Hip rotations: Gently rotate your hips to the right, left, forward, and backward. Repeat 10 times in each direction.
- Little jumps: Make small jumps from one foot to another, alternating feet. Repeat 10 times.
- Running in place: Run in place, lifting your heels off the ground. Repeat for 30 seconds.
Warm-up exercises’ objectives:
The warm-up exercises have the following objectives:
- Increase body temperature.
- Improve blood circulation.
- Prepare muscles and joints for physical effort.
Stretching exercises
Stretches should be done at the end of warm-up when the muscles are warm. Static stretches are most suitable for skiing. 🔥
Here are some stretching exercises you can do:
- Calf stretch: Stand on tiptoe and hold the position for 30 seconds.
- Quadriceps stretch: Stand with legs apart at shoulder width and take one leg back. Lean your torso forward, keeping your back straight. Hold the position for 30 seconds.
- Hamstring stretch: Sit on the floor with your legs stretched out in front of you. Lean your torso forward, keeping your back straight. Hold the position for 30 seconds.
- Shoulder stretch: Stand with arms extended to the sides. Rotate your shoulders forward, backward, up, and down. Hold each position for 30 seconds.
Stretching exercises’ objectives:
Stretching exercises have the following objectives:
- Reduce muscle tension.
- Improve flexibility.
- Prevent injuries.
Final tips
- It’s important to listen to yourself and not force yourself to do any exercise that causes you pain.
- If you have any injuries, consult with a doctor or physiotherapist before starting to exercise.
Now you’re ready to enjoy a safe and fun day of skiing! 🤩
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