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5 Dynamic Stretches for Downhill Snow Skiers

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Most skiers loathe the chairlift on a chilly day. The muscles get stiff and the body cools down quickly. Dynamic stretches are an excellent solution for this problem. Keeping the body moving strategically enhances performance and prevents injuries.

Skiing recruits hundreds of muscles. Practicing smaller, isolated movements is a type of corrective exercise, challenging specific muscle groups while simultaneously stretching others. It’s a great use of time while riding up the mountain! You can also practice these stretches before leaving the house, after the day is done or in the hot tub.

When skiing, many muscles are active, but the joints don’t always move through their full range of available motion. A dynamic stretch is a moving stretch, as opposed to a static stretch, which holds the joint in its end range position for a specified amount of time. In a dynamic stretch, specific muscles are contracting, while others are lengthening.

Guidelines for Dynamic Stretching If on the lift, utilize the safety bar, be aware of your position and always use caution. Move slowly through each motion with a 1- to 2-second pause at the end of the range of motion. Perform each stretch five to 10 times. Pay attention to how the movement feels on the right and left sides. These movements should feel good without overly fatiguing the muscles.

Health and fitness pros: If you’re teaching these exercises to clients, review the muscles indicated for each so they know what to feel and focus on. It’s a great opportunity to review anatomy with your clients.

Feet

Movement: ankle inversion and eversion

Turn the soles of the feet inward toward each other and outward away from each other. It will be a small amount of motion. Notice the muscles on the inside and outside of the ankle contracting and stretching.

These muscles are constantly active to stabilize the ankle while skiing. This movement allows the joint more range of motion than it can get when bearing the weight of the body.

Muscle Focus: peroneus longus, peroneus brevis, peroneus tertius, posterior tibialis, anterior tibialis

Ankles

Movement: dorsiflexion and plantar flexion

Point the tips of your skis and your toes up to the sky and then down to the ground. When you dorsiflex toward the sky, feel the muscles on the front of your shins contracting and the calf muscles stretching. The opposite sensation happens when you plantar flex toward the

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