After a day on the slopes your muscles are most likely fatigued and could use a good stretch. When you exercise, your muscles release lactic acid through tiny tears in the muscle fibers. If this lactic acid isn't removed through stretching it can cause immediate muscle soreness or delayed onset muscle soreness, also called DOMS. To protect yourself again muscle soreness, stretch all of the major muscle groups and hold each stretch for at least 20 to 30 seconds.
Hanging Forward Bend
Step 1
Stand tall with a straight spine and hinge forward at the waist. Drop the upper body and head toward the floor, stretching your hamstrings.
Step 2
Interlace the hands behind the back and bring your arms up over your head as you continue to fold forward.
Step 3
Bring your arms behind your back and bend your knees slightly to protect your back as you stand up.
Supine Back Stretch
Step 1
Lie on the floor with your legs stretched out on the floor.
Step 2
Bring one knee in toward your chest and wrap both hands around the knee.
Step 3
Lower your leg and switch sides.
Step 4
Bring both knees in toward your chest and give them a big hug to stretch both sides of your back at the same time.
Quad Stretch
Step 1
Stand in front of a chair or wall.
Step 2
Bend your right knee and bring your right foot toward your buttocks.
Step 3
Hold on to your right foot with your right hand. Use gentle pressure to press the foot in closer to the buttocks.
Step 4
Repeat on the opposite side.
Tips and Warnings
- Exercise in interval intensity levels to avoid overly stressing your muscles. Increase the intensity of your exercises in intervals so the muscles have time to recuperate and cope.
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