Wintersports
Skiing
10 essential stretches for skiing
These essential moves improve flexibility and prepare you for the slopes. Here’s how to start stretching for better results.
Don’t skip the stretches before hitting the slopes. Skiing puts unique demands on your muscles, and a good warm-up keeps you flexible and helps you ski longer and stronger.
Skiers like Red Bull athlete Sofia Goggia understand the demand the sport can take on their bodies. “I always push myself to the limit,” Goggia says.
Sofia Goggia
© Red Bull Content Pool
While you may not be tackling the sport’s most intense challenges like the FIS Alpine Skiing World Cup, even a casual afternoon benefits from prep. In no particular order, the stretches below for skiing can help make the most of each run.
Why stretching is crucial for skiers
Flexibility exercises and mobility drills prepares your muscles for the rigors of skiing from head to toe. Proper stretching helps your body withstand quick shifts, turns, and the constant demand that skiing places on your joints. Cold muscles in particular are prone to strains, so warming up is a must before taking on the mountain.
When to stretch: Pre-ski vs. post-ski
Stretching can work wonders before and after skiing, but different movements are better for each stage. Before skiing, dynamic stretches like squats and rotations get your muscles warm and ready. After skiing, static stretches like the calf stretch and lunges are better suited for cooling down and releasing tension in tired muscles.
Sofia Goggia does squats during Red Bull READY4CHALLENGE in 2018
© Alessandro Dealberto / Red Bull Content Pool
01
Standing quad stretch
This post-skiing stretch is great for loosening up thighs, key for aggressive movements like carving and turning. Start by standing tall and balancing on one leg, then grab the opposite ankle with your hand, pulling it toward your glutes. Keep your knees close together and maintain an upright posture. Hold this position for 30 seconds, feeling the stretch along the front of your thigh. Switch legs and repeat the stretch three to five times on each side to ensure your muscles are prepared for the slope.
02
Hamstring stretch
Skiing demands flexibility in the hamstrings to improve balance and prevent strain. To warm up these muscles, extend one leg straight in front of you, keeping your heel on the ground with your toes lifted, while bending the other knee. Lean forward at your hips to deepen the stretch with your back flat and your extended leg straight. You should feel the stretch in the back of your thigh for this pre-ski routine. Hold this position for 30 seconds, then switch legs. Repeat three times on each side to ensure both legs are adequately stretched.
03
Kneeling hip flexor stretch
Sharp turns demand a lot on your hips, and stretching them gets you ready for your skiing adventure. Start in a lunge position, with your back knee resting on the ground and your front foot planted firmly in front of you. Push your hips forward gently, feeling the stretch in the front of your hip. Keep your upper body upright and avoid arching your back. Hold the half-kneeling hip flexor stretch for 10 to 15 seconds, then switch sides and repeat to improve flexibility in both hips prior to skiing.
04
Calf stretch
Tight calves can quickly ruin what should be a good day after the slopes. This post-ski calf stretch helps alleviate tightness in the lower legs and improves your range of motion. Begin by standing facing a wall or chair, with one foot placed behind the other. Keep your back leg straight and press your heel toward the ground as you bend your front knee. Lean into the wall or chair slightly to deepen the stretch, feeling it in the calf of the back leg. Hold for 30 to 60 seconds, then switch legs. Repeat several times.
05
Figure four glute stretch
A strong, flexible gluteus muscle helps with lower body strength and control. To perform this post-ski stretch, lie on your back and cross one ankle over the opposite knee, forming a figure four. Reach through the gap and grab the opposite thigh, pulling it toward your chest. You should feel the stretch in your glutes and outer hip. Hold for as long as you can, then switch sides and repeat to stretch both glutes effectively.
06
Standing IT band stretch
The iliotibial tract band (IT band) runs along the outside of the thigh from the hip to the top of the shin. Tight IT bands can be quite uncomfortable or even painful. To do this warm-up stretch, stand with your right leg crossed over the left leg. You’ll then lean toward the direction of your left hip. While stretching, you should feel your muscles loosening on your outer thigh. Hold this stretch for 30 seconds, then switch sides and repeat four times to release tension.
07
Lunge with upper body twist
This is an excellent stretch for engaging your hips, legs, and spine both before and after hitting the slopes. It helps improve rotation and control, both of which are essential for skiing. Begin by stepping into a lunge position with your front knee bent at a 90-degree angle. Place your hands on your hips, then twist your torso toward your front leg. Hold the twist for a few seconds, then return to the starting position. Repeat this movement 10 times per side, for one to three sets, to improve flexibility and rotational mobility.
08
Downward dog
The downward dog — the same one from yoga — is a powerful post-ski stretch that targets the hamstrings, calves, and spine. This full-body stretch stimulates blood circulation and allows skiers to improve their breathing.
Start on all fours with your hands and knees on the floor. Lift your hips toward the ceiling, creating an upside-down “V” shape with your body. Press your heels toward the ground to stretch your calves, and let your chest drop to deepen the stretch in your spine and hamstrings. Hold for five breaths and repeat as needed.
09
Butterfly stretch
The butterfly stretch is a great way to open up the hips and increase groin flexibility, both of which are important for strong turns. To perform the butterfly stretch after a long day of skiing, sit with your legs extended in front of you and bring the soles of your feet together toward your groin. Let your knees fall open to the sides. Gently press your knees toward the floor with your elbows, feeling the stretch in your hips. You can drop your head toward your feet to further stretch your hips and back. Hold for 15 to 30 seconds, and repeat two to three times to fully open your hips.
10
Seated forward bend
The seated forward bend will loosen your hips, hamstrings, and lower back after skiing. Sit on the floor with your legs extended straight in front of you. Reach forward toward your feet or shins, keeping your legs straight and your back as flat as possible. You should feel a stretch along your lower back and the back of your legs. Hold the seated forward bend for about one minute. With enough practice, you may be able to hold this stretch for up to three minutes.
Tips for incorporating stretching into your skiing routine
Sofia Goggia stretching
© Gabriele Seghizzi / Red Bull Content Pool
Fitting these ski stretches into a regular warm-up and cool-down routine will help you maximize flexibility and performance. Try doing dynamic stretches for five to 10 minutes prior to skiing, like lunges and twists, to warm up. Afterward, focus on static stretches, like the hamstring or glute stretches, performing two to three reps for 20 to 45 seconds each.
Consistency is key. These stretches don’t take long but can make a big difference in keeping your muscles prepped and your body resilient. Even if you feel like there’s no time to stretch, putting aside just 10 minutes before and after will make all the difference.
For the best results, start your stretching routine as far ahead of your ski trip as you can. Cardio like biking, climbing, running, or swimming will also help increase strength. Exercises that focus on balance can also be helpful for navigating tricky turns on the slopes. Even simple one-leg standing exercises can increase balance for quick moves. Use your cardio strength and balance to continue these stretches, so you’ll be able to twist and turn in every direction.
Unlock peak performance: Make stretching essential for skiing success
With these stretches for skiing, you’re set to boost your agility, reduce your injury risk, and get the most out of each run. Stretching isn’t just a warm-up; it’s an investment in your skiing experience. So, next time you’re grabbing your gear, make these stretches part of your preparation routine for a smoother, safer, and more enjoyable outing.
