Stretches
- Side of Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square to the ground.
- Tilt your right ear to your right shoulder, keeping your nose straight ahead.
- Repeat on the left side.
- Quadriceps Stretch:
- Stand holding a wall for support with your right hand.
- Pull your left heel up to your buttock, holding your ankle with your left hand.
- Keep the foot and heel as close to your buttock as possible.
- Repeat on the other side.
- Hip Flexor Stretch:
- Stand with your right hand on a chair for support.
- Pull your left leg back, aiming to make your thigh parallel to the ground as you hinge at the waist.
- Your torso and left thigh should form a ‘T’ shape.
- Repeat on the other side.
- Side of Leg (IT Band) Stretch:
- Stand facing away from a wall, left hand on the wall for support.
- Cross your right foot in front of your left leg.
- Push your right hip toward the wall using your right hand.
- Hold for 30 to 60 seconds, then switch sides.
- Hamstring and Back Stretch:
- Stand with feet shoulder-width apart.
- Hinge at the waist, bending over to touch your toes.
- Let your head hang and relax your neck.
- Hold for 30 to 60 seconds.
- Upper Back Stretch:
- Stand with feet shoulder-width apart.
- Reach around in front, placing your left hand on the back of your right hand.
- Push away from your body, keeping your back straight.
- Hold for 5 to 10 seconds, repeat 5 to 10 times.
- Triceps Stretch:
- Stand with feet shoulder-width apart.
- Reach your right arm up, bend it at the elbow over your head.
- Use your left hand to pull the right elbow to the left side.
- Repeat on the other side.
- Wrist Extensor Stretch:
- Hold one arm straight with the elbow locked.
- Push the wrist down with the other hand, pulling the forehand toward your body.
- Hold until the stretch sensation goes away.
- Wrist Flexor Stretch:
- Hold one arm straight.
- Pull the fingers up, pushing the palm forward, and pull the fingers back toward your shoulder.
- Hold until the stretch sensation goes away.
- Back Extension and Flexion (Cat-Cow Stretch):
- Start in a tabletop position (hands and knees).
- Drop your belly towards the ground, arching your back and looking up.
- Hold for 30 seconds.
- Reverse the position by rounding your back and looking down.
- Hold for 15 seconds and repeat.
- Inner Thigh and Hamstring Stretch:
- Sit with legs straight out in front of you in a V-shape.
- Lean forward, hinging at the waist, and place your palms on the floor between your legs.
- Hold and stretch the inner thighs and hamstrings.
- Forearm Flexor and Extensor Stretch:
- Put your hands together in a prayer position.
- Lower your arms, lifting the elbows to stretch the flexor tendons.
- Invert the hands and lift them up to stretch the extensor tendons.
- Half-Kneeling Front of Shin Stretch:
- Kneel with your shins going back and toes pointed.
- Lean backwards to stretch the shin muscles.
- Do not sit back fully on your knees.
- Standing Shin Stretch:
- Stand holding a wall with a chair or couch behind you.
- Bend one knee to 90 degrees, placing the top of the foot on the chair or couch.
- Bend the supporting leg to increase the stretch on the shin muscles.
These stretches can help prepare for skiing, minimize injuries, and maximize enjoyment. Follow Dr. Chris’s super six rules for effective and safe stretching.
