Q. “WHAT STRETCHES SHOULD I DO BE­FORE AND AF­TER I SKI?”

The Sunday Telegraph (Sydney) - Body and Soul - - SNOW SPECIAL -

Sports phys­io­ther­a­pist Kusal Goonewar­dena of Mel­bourne clinic Elite Akademy re­veals dy­namic stretches that ac­ti­vate mus­cles used in ski­ing – the thighs, shoul­ders and spine are key ar­eas – to boost per­for­mance and re­duce your risk of in­jury, plus es­sen­tial cool-down moves to ease stiff­ness af­ter a day on the slopes.

BE­FORE DY­NAMIC AD­DUC­TOR STRETCH

This works your in­ner thigh mus­cles and gen­er­ally ac­ti­vates your lower body. Stand with your feet a bit wider than shoul­der-width apart and point­ing out at 45 de­grees. Lunge side­ways to your left, mak­ing sure your knee doesn’t ex­tend past your toes, then shift your weight and lunge to the right. This is 1 rep. Do 20 reps.

TWISTS & CIR­CLES

Th­ese mo­bilise your spine and shoul­ders. From a stand­ing po­si­tion, gen­tly twist your torso to the left, then the right, let­ting your arms swing loosely by your sides. This is 1 rep. Do 20 reps. Then do 20 al­ter­nat­ing front-to-back arm cir­cles on each side ( as if you’re do­ing back­stroke stand­ing up).

AF­TER QUAD & HAM­STRING STRETCH

Th­ese re­lease tight­ness in your legs, which you’ll cer­tainly have af­ter a day on the slopes. Stand left-side-on to a wall, with your left hand on it for sup­port. Reach your right hand back as you lift your right heel to your butt and grab hold of the toes. Hold for 30-90 sec­onds, keep­ing the knees as close to­gether as pos­si­ble. Re­lease and place that foot on a ta­ble or bench, toes up, and lean to­wards it so you feel the stretch up the back of that leg. Hold for 30-90 sec­onds. Re­peat both moves on the other side.

SPINE STRETCH

Lie on your front and come up on your fore­arms or hands to cre­ate a gen­tle back bend. Hold for 30-90 sec­onds.

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