For years, common practice for skiers was to stretch before they ski and simply pack their gear and head home afterward. Today’s more progressive athletes have abandoned pre-ski stretching for a dynamic warm-up and postponed their static stretching routines until after their sets. To aid in your post-performance recovery, follow professional trainer Jennifer LaBaw’s stretch routine.
Following your final set of the day, perform these stretches in succession. Hold each position for 30 to 60 seconds, increasing your range of motion through the stretch duration. Perform each stretch on both sides.
1. Hamstrings (back of thigh)
Lying flat on your back, lift one leg, placing a ski handle around the ball of your foot. Keeping your leg straight, pull the handle toward your chest until you feel a stretch in your hamstring.
2. Piriformis (upper butt)
Lying on your back, cross your right ankle over your left knee. Pull your left leg toward your chest while flaring your right knee out.
3. Erectors & glutes (lower back)
Lying on your back, bend your right leg up and bring it across your body. With your left hand, press your right knee toward the floor. Concentrate on keeping both shoulders flat on the floor.
4. Hip flexors (front of hip)
From a kneeling lunge position with your torso upright, push your hips forward until you feel a stretch through your front hip and back quadriceps (leg). Make certain your front knee is above or slightly behind your front toes. Lean your upper body back to increase the stretch.
5. Latissimus dorsi (sides of torso)
From a standing position, stretch your right hand overhead, grabbing your wrist with your left hand. Pull your right arm to the left, allowing your upper body to lean slightly to the left.
LaBaw, a mainstay on Marcus Brown’s Face to Face Tour, trains numerous professional and amateur skiers. If you are interested in taking your training to the next level, contact LaBaw at afitplace.com.