Best Stretches And Foam Roller Exercises After Skiing And Snowboarding

Let’s talk about stretching after a day of skiing and snowboarding.

We know it’s good for us. We know we should do it. But for many of us, we skip the stretch session and head to the bar, jacuzzi or couch instead. Hands up if you’re guilty of this.

Getting in a good stretch session is one of the fastest ways to help your body recover after a day on the mountain minimising the dreaded DOMS (Delayed Onset Muscle Soreness) as well as loosening up tight spots which in turn can help to prevent injury. When your body is feeling good, you’ll have a more enjoyable time skiing or snowboarding and you’ll have better stamina.

Let’s face it, lift passes aren’t cheap so set yourself up for success and make the most of your time on the mountain.

But what stretches should I do?

Great question.

I consulted with Coach Ziggy Dukes from Remarkables CrossFit who created a stretch and foam roller routine specifically designed for skiers and snowboarders.

Coach Ziggy is a skier and snowboarder who started CrossFit training at the age of 15. By 17, he had completed his CrossFit level 1 training and begun coaching. Through continued education, practice and refinement, Ziggy is now one of only a handful of CrossFit level 3 trainers in New Zealand as well as an OPEX fitness associate coach, CrossFit Strongman trainer and CrossFit mobility trainer.

Ziggy has worked all across the globe, including the UK, New Zealand, US and Saudi Arabia, with athletes and clients of all ages and abilities. His clients have ranged from CEO’s of multinational corporations and CrossFit Games athletes to full-time Mums, grandparents who just want to keep up with their grandkids and everyone in between. Currently, Ziggy is working with a former British Olympian snowboarder.

In summary, Ziggy knows what he’s talking about!

Below is our video with a stretch and foam roller routine specifically for skiers and snowboarders. It begins with releasing tension in the muscles using a foam roller and lacrosse ball, followed by stretches to further relax the muscles and improve range of motion.

Using a foam roller/lacrosse ball increases blood flow to the area which improves recovery by shuttling out waste products and increasing delivery of nutrients for repair. The key is to get your body into recovery mode as soon as possible.

There are also some great health and nutrition tips from Ziggy as well!

If you haven’t seen our post on how to warm up before skiing and snowboarding, be sure to check it out.

Jen

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