Skiing Stretch

Stretch routine for skiers to increase flexibility.

Exercises:

Standing deep hip stretch

Start in standing position and stride a big step backward with one foot. Keep track of the front leg so that the knee positioned straight above the ankle. Allow the back knee come down to the ground, hold up upper body and feel a deep hip stretch.

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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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Calf stretch

Stand in a strong position and step one large step backward with one foot and place both feet with your toes pointing straight ahead. Tighten abdominal muscles to stabilize, place the weight on the front leg and stamp down the rear foot's heel in the floor with a straight knee. Keep back leg stretched throughout exercise and press your hip forward and down.

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Gluteus stretch twist

Start from seated position, place one foot on the outside of the other leg's thigh. Rotate upward and backward - keep your back straight. Rotate at the same time the opposite side's shoulder towards the bent leg. Grasp your knee with your arm to get deeper in the stretch.

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Hamstrings standing feet together

Start in standing position, bend knees slightly and lean forward, keep your back straight until it tightens on back of thighs.

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Standing back stretch

Stand strong with knees slightly bent. Lean forward your upper body with your back straight, fold your hands behind your thighs and arch your back. Roll up the spine for after the stretch.

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Back of neck stretch

Sit or stand in the basic position with a good posture, lower the shoulder blades and exhale. Tip the head obliquely forwards, downwards. Lower your chin in the direction of one breast.

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Back of shoulders stretch

Start from a sitting or standing position and extend one arm in front of the body. Grasp arm using the other arm's hand. Forward with chest and move the straight arm towards the chest.

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Triceps stretch

Sit or stand in the basic position. Bend one arm, place it behind your neck, put your hand on the spine and align elbow straight up. Grasp the stretching elbow with the opposite hand gently and squeeze arm backward.

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