Stretching for cross-country skiers should focus on flexibility, mobility, and muscle recovery, targeting key muscles used in skiing, like the legs, hips, back, shoulders, and core. Here’s an approach that combines dynamic stretching before skiing to improve range of motion and blood flow, and static stretching afterward to aid recovery and prevent tightness.
Dynamic stretches are best before skiing because they stimulate blood flow and increase mobility without over-lengthening muscles, which can reduce power. Aim for 5-10 minutes of these exercises:
Leg Swings – Stand and swing one leg forward and backward, then side-to-side. Repeat 10 times per leg.
Lunge with Twist – Step into a lunge, then twist your torso toward the front leg. Switch sides. Repeat 8-10 times.
Arm Circles – Swing your arms forward and backward in large circles to activate your shoulders.
Hip Circles – With hands on hips, make large circles with your hips, rotating clockwise, then counterclockwise.
Walking Lunges – Take long steps and sink into a lunge with each step, warming up the glutes and hamstrings.
Post-Ski Static Stretching (Cool-Down)
Static stretches after skiing help relax the muscles, reduce lactic acid buildup, and prevent soreness. Hold each stretch for 2 seconds, repeating up to 10 times on each side:
Quad Stretch – Stand on one leg, pull the opposite foot toward your glutes while contracting the glutes and hamstrings. Hold for 2 seconds and repeat 10 times each leg.
Hamstring Stretch – Lie down, extend one leg while firing the quadriceps. Hold the stretch 2 seconds and repeat 10 times.
Glute Stretch (Figure-Four) – Lie on your back with knees bent, cross one ankle over the opposite thigh, and pull the supporting thigh toward your chest while contracting the inner thigh/adductor muscles.
Hip Flexor Stretch – On one knee, lunge forward while firing the glute, keeping the back knee down and the hips forward to stretch the hip flexor for 2 seconds x 10 reps.
Child’s Pose – Kneel on the floor, sit back on your heels, and reach forward to stretch the back and shoulders while firing the abdominals. 10 reps for 2 second holds.
Tips for Stretching Success
Breathing: Focus on deep, slow breaths to maximize relaxation, especially during static stretches.
Consistency: Consistently stretching after skiing will improve flexibility and help you recover faster.
Avoid Overstretching: Cross-country skiing requires power and balance, so avoid overstretching to maintain muscle strength.
Keep Moving
This approach will help cross-country skiers maintain flexibility, improve skiing performance, and support recovery.
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