Prevention is the best cure.
Stretches for post-ski muscles!
Many of us don’t get to spend as much time on the slopes as we would like which can mean our muscles are not conditioned to cope with the level of intensity required while skiing.
Stretching the muscles that have been worked can dramatically reduce muscular discomfort, rejuvenate the body and even prevent injury.
In order for you to get the very best out of your muscles and your holiday, Massage Me have come up with a series of stretches to target those all important areas you will be working on the pistes.
Stretch with caution.
• GET IT CHECKED. Always check with your doctor before you embarking on a new stretching or exercise routine.
• DO NOT FORCE A STRETCH. If you are feeling pain or extreme discomfort then you should stop and consult your doctor. However, It is likely that you will experience some mild discomfort while the muscles begin to lengthen and stretch. This should NOT be painful and it is important to recognise the difference.
• HOLD THAT STRETCH. When you begin to experience the sensation of the stretch HOLD it for at least 20-30 seconds. Breathe deeply and smoothly, concentrating on letting the muscles relax. If you stop too quickly your muscles will not have had the time necessary to make any real difference.
• REPEAT. If you have time it is beneficial to repeat the stretch 2-3 times, allowing your muscles to move more deeply into the stretch each time.
• WARM UP. Only stretch WARM muscles to avoid causing discomfort and injury.
For Hamstrings and Shoulders Forward Fold with Reverse Interlace
• Begin standing with your feet hips distance apart. Activate your abs by drawing your navel towards your spine.
• Bring your arms behind you and interlace your fingers right below your sacrum (back of your pelvis). If you can, press the heels of your palms together in a kind of double fist. Actively pull your hands away from your shoulders to increase the open your chest and increase the stretch.
• Begin to fold forwards from your hips drawing your torso toward your thighs. At the same time press the heels of the hands together and lift your hands away from you. You can keep your knees bent if you wish to stretch in your chest and shoulders. To stretch your hamstrings and lower back, then gently straighten your legs. Maintain length through your spine by reaching the top of your head toward the floor.
• Breathe deeply and hold the stretch for at least 30 seconds. To come out, actively press into your feet, engage your thighs, and slowly lift your torso while lowering the arms down and come back up to a standing position.
For Your Calves The Curb stretch
• Find yourselves a set of stairs or a curb and place your right foot on the lowest step, and your left foot on the next step up.
• Move heel of your right foot backwards so that it’s hanging off the step, ease the heel downwards until you feel a deep stretch in your calf muscle.
• Hold the stretch for at least 30 seconds, concentrating on breathing calmly and smoothly, feeling the muscle relax and elongate.
• You can slightly bend the right knee if you wish to deepen the stretch.
• Repeat on the left side.
For Your Inner Thighs Wide Legged Forward Bend
• Stand with your feet one leg's length distance apart (about three to four feet).
• Flare your heels out slightly wider than your toes (this will allow your hips to open more and intensify the stretch in your hamstrings).
• Engage your abs by drawing navel to spine and begin to fold forward, hinging at your hips and leading with your chest to keep your spine long
• Widen your stance a little in order to place your palms flat on the ground right below your shoulders.
• Start to inch your feet further apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.
• If you are able you can lower your hips and come down onto with your forearms.
• Breathe and hold for 30 seconds.
For Your Back Knee to chest stretch
• Lie on your back with your knees and hips bent and the backs of your heels flat on the floor.
• Slowly bring one knee in towards your. You should feel a stretch in your lower back, as this stretch releases continue to draw the knee in further.
• Keep the opposite leg relaxed in a comfortable position, with your leg extended and both hips facing upwards. If this is uncomfortable you can bend your knee.
• Hold for 30 seconds and then repeat with the opposite leg
For Your Quads Intense Quad stretch
• Fold up a towel or fold your exercise mat and place directly in front of a wall.
• Kneel down placing your left knee on the towel or mat with your shin against the wall (if it is difficult to balance then hold on to something) Point your toes upwards so that the top of your left foot is flush against the wall. If this feels too painful, or it hurts your knee then move the towel a few inches away from the wall.
• Now place your right foot in front of you about 12 inches from the wall making sure that the knee is directly over your right foot.
• Keep hips and shoulders facing forwards and if you are able bring hands to the hips.
• If you would like to deepen the stretch, press your hips forwards and press into your right foot as you lean your back towards the wall.
• Concentrate on breathing deeply and hold for 30 seconds. Then slowly release hands to the ground and come out of the stretch. Repeat with your right foot against the wall
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