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It's Ski & Board Season! How to Warm Up & Cool Down to Prevent Injury

If you’re heading to the slopes this season, you probably have long car rides ahead of you. 

Once you arrive at the mountain, but before you get those boots on, consider doing a dynamic warm up to get ready for the day.   

The following activities can be done standing, so no need to get onto cold ground or a dirty floor.  

Perform 5-10 reps of each to prepare for the day, moving smoothly in and out each position:



Squats

Credit: Experience Life



Reverse lunge with side bend 

Credit: Pop Sugar



Lateral lunges

Credit: Women’s Health

Lunge with trunk rotation

Credit: Go Fitness Pal



Inverted hamstring stretch

Credit: Women’s Health Magazine


Quad pull with arm reach

Credit: Redefining Strength







After you’ve finished your day on the mountain, take some time for gentle stretching prior to getting in the car (and again when you get home if you have a long car ride).    

This allows those muscles you worked in a very short range of motion, to move through their full excursion and maintain your mobility long-term. For each of the below stretches, hold the position for at least 30 seconds or at the point where you feel a moderate stretch (but no pain).




Hip flexor stretch

Credit: Sweat.com

Standing quad stretch

Credit: MarattMD.com

Hamstring stretch

Credit: CarleHealthFitness.com

Calf Stretch

Credit: GoodExerciseGuide.com

Seated Back Stretch