Skip to main content

5 Best Après-Ski Stretches To Soothe Your Sore Muscles

It's time to grab your skis, and hit the slopes! Ski season is officially upon us, and the fresh powder, ski lifts, and waffle cabins are calling your name. Skiing is an all-around incredible form of exercise, so it's important to have just the right recovery routine on deck after you're done shredding for the day. We chatted with Brittany Masteller, Ph.D., Orangetheory's research scientist, who shares with us the absolute best stretches to do after skiing to help soothe your sore muscles. Keep reading to learn more, and next, don't miss Fun Winter Activities To Lose Weight Without Trying.

Focus on light stretching if you're sore post-skiing or after any snow sport.

two mature skiers stretching on snowy slopes after skiing

Dr. Masteller tells Eat This, Not That!, "Skiing and winter sports are often performed in a constant state of slight hip flexion and forward lean. This is why muscles in the front of the body may feel sore after performing winter sports. With stretching, the intensity should be light and not painful. If experiencing any pain, lessen the intensity of the stretch."

As with any workout, recovery is a key part of the process. Your body needs it to repair! "It is important to dedicate time to recovery in a fitness routine," Dr. Masteller says.

The below five stretches to do after skiing target your hip flexors, quads, chest, and rotation muscles. Dr. Masteller says they can be incredibly beneficial to perform if you're sore post-skiing or after engaging in any wintertime sport. Work them into your après-ski routine, and your muscles will seriously thank you!

RELATED: 5 Mobility Exercises To Loosen up Your Hips & Relieve Stiffness

Standing Quadriceps Stretch

man in snow doing standing quad stretch against tree

For this first stretch, stand up tall, and position your feet shoulder-width distance apart. Feel free to place your hand on a wall for better stability. With your other arm, grab your ankle on that side, and gently pull your heel up and back to your buttocks. If you feel a solid stretch in the front of your thighs, you're doing it correctly! Repeat the same motion on the opposite side.

Glute/Hip Flexor Stretch

The glute/hip flexor stretch will have you starting out on all fours. Your knees should be lined up with your hips, and your hands with your shoulders. Dr. Masteller instructs, "Bend your right knee, and slide it forward to a position between your hands. Your right heel should be just under your left hip. Extend your left leg straight back behind you. Keep your hips square and facing forward. Slowly lower your chest toward your front leg." Repeat the stretch on the opposite side.

Cat-Cow Stretch

If you're a yogi, you're likely familiar with the cat-cow stretch. You'll begin on all fours with your knees lined up with your hips and your hands with your shoulders. Gradually round your spine up to the sky and "draw in your abs" as you exhale. Release this part of the stretch and bring your belly to the ground, making sure to relax your core and softly bring your gaze to the sky.

Downward Dog

woman stretching on snowy slopes, demonstrating stretches to do after skiing

The downward dog is another super popular yoga stretch. You'll once again begin on all fours with your knees lined up with your hips and your hands with your shoulders. Lift up your knees into the air so that you're on your hands and your toes. You should be forming an upside-down "V" with your body. Hold this position, then release. Optionally, you can alternate bringing one heel, then the next, to the floor for an extra calf stretch.

Thread the Needle

Last but not least, it's time to thread the needle! Begin on all fours, making sure your knees are underneath your hips and your hands are under your shoulders. Focus on your right side first as you bring your right arm between your left knee and left hand, lowering your right shoulder toward the floor. Get a solid stretch as you "reach for the opposite side," and breathe deeply one to two times. Repeat the same motion on the opposite side.

The post 5 Best Après-Ski Stretches To Soothe Your Sore Muscles appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Reentry Anxiety Is Real - Why You May Experience It as Stay-at-Home Measures Ease

When the coronavirus stay-at-home orders began in March, most people's lives changed in immeasurable ways. At the time, we were bombarded with (admittedly, very helpful) advice on how to cope with anxiety , should we experience it during this time of social distancing and sheltering in place. But with restrictions slowly starting to ease in many parts of the world, there are many people who have seen an increase in anxiety all over again, this time about leaving their homes and reentering society. Posts about people's growing anxiety have been popping up around social media for the past couple of weeks, and it's given rise to the term "reentry anxiety." We wanted to find out exactly what reentry anxiety is, whether it's normal to be experiencing trepidation about leaving your stay-at-home orders, and how to cope if you are feeling anxious. What Is Reentry Anxiety? The short answer is that "post-lockdown anxiety is real," said Dr. Balu Pitchiah ,