Downhill Skiing Stretch

Stretch routine for downhill skiers to increase flexibility.

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Exercises:

• Hamstring stretch 45-90

  

  Sit with your back straight and legs angled outward, slightly bent, lift up your chest. Lean upper body forward if possible, stay where you feel that it tightens the buttocks and inhale deep breaths.

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• Kneeling hip stretch

  

  Stand on you knees, stride forward with one leg and place the heel beneath the knee. Keep front knee behind your toes throughout the exercise. Fold in the tail and stretch your body upwards. Press the hip forward on the back leg.

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• Standing quadriceps stretch

  

  Stand in a strong position, grasp the ankle of one leg and move heel towards your butt. Keep your knees together and push your hip forward. Tighten abdominal muscles to stabilize.

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• Deep calf stretch

  

  Start from a kneeling position and sit back towards your heels with your bottom and place one foot into the floor so that your toes line up with the knee that is in the ground. Place your body weight on the sole of the foot and stamp down the heel. Lean forward, lift the buttocks from the heels, think that the knee of the stretching leg should move slightly forward and down, without the heel leave the ground.

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• Lying back stretch

  

  Lie down with lower back in contact with ground and move the knees toward your chest to extend and stretch muscles in the back and lower back.

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• Lying gluteus stretch

  

  Lie on your back with your lower back into the ground, place one ankle on opposite knee. Grasp of or behind the knee where the foot is placed on and pull in your knee towards upper body.

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• Standing shoulders and chest stretch

  

  Fold your hands behind your back, tighten your abdominal muscles and press chest forward. Keep the shoulders back move the hands and arms away from your body to stretch the chest and shoulder muscles.

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• Seated back stretch

  

  Sit down with bent or straight legs depending on your mobility in the the hamstrings , better focus on a comfortable position with your knees bent rather than compromising on technique. Round the back, then slide back like a cat and extend the neck.

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Downhill Skiing Stretch is 1 of 60 stretch routines in Poworkout Stretch. Available for iPhone and iPad.