After a day on the slopes, you might be focused more on your aprés ski destination than stretching. But skiing and snowboarding can put significant strain on some of your most essential lower body muscles, which can lead to tightness or even injuries if they don’t get a proper recovery. Incorporating a quick, basic stretching routine after skiing and snowboarding today will save you from muscle pain tomorrow. As these stretches focus on the lower body, please remove your ski and snowboard boots to stretch safely.
 

1. Simple Quadriceps Stretch:
   A true workhorse for skiers and snowboarders, the quadriceps muscles are regularly engaged while you’re on the snow. To stretch them, stand upright and grab your right ankle, pulling it toward your buttocks. Keep your knees close together, and feel the muscle tighten in the front of your thigh. You’ll engage the muscle more if you squeeze your right glute while stretching your right quad. Hold for 30 seconds, and switch legs. Repeat at least twice, but feel free to complete more stretching reps if it feels like you need more attention to the muscle.
    
2. Folding Hamstring Stretch:
   Although the quads do a lot of work for your snowsports, don’t sleep on the hamstrings, which are also consistently activated while skiing and riding. If you’ve had tight hamstrings in the past, you know that it’s not only uncomfortable, but also can reduce your flexibility, making everyday activities more difficult. To stretch your hamstring, stand upright and extend your right leg in front of you, placing your heel on the ground, toes pointing up. Lean forward from the hips and lower your buttocks, bending your left knee, until you feel a gentle stretch through the back of the thigh. You can put your hands on your hips or extend them for balance while you stretch. Hold for 30 seconds, then switch legs. Repeat twice each leg, completing more stretching reps as needed.
    
3. Lunging Calf Stretch:
   Snowboarders will likely know the acute pain of strained calves from the way they flex on the board. Skiers also regularly engage their calf muscles, especially when carving turns. To stretch your calves, step your right foot behind you in a short lunge position, placing your heel on the floor. Bend your left knee, leaning forward gently until you feel a stretch in your right calf. Hold for 30 seconds, then switch legs. Repeat twice on each leg, completing more reps as needed. If you are not feeling enough of a stretch, consider widening your stance.
    
4. Figure-Four Stretch:
   Your hips are busy when you’re skiing and riding, so it’s important to stretch the muscles and ligaments around the joint. To perform the stretch in a seated position, sit on your buttocks with your knees bent, creating a triangle shape. Lift your right leg, crossing into a number four shape, by bending your knee and resting your shin against your left thigh. You will feel the stretch in your hip flexor, and in your outer glute muscle. To deepen the stretch, lean your chest toward your folded leg, or push gently on your right knee—this will activate more of the outside muscles. Hold for 30 seconds, then switch your crossed legs. Repeat twice, or more as needed. This stretch can also be completed standing up; just hold onto a counter or table top and seat yourself into a chair-like position, while making the figure-four shape across one leg.
    
5. Lower Back Release Stretch:
   It’s not all legs and hips out there on the slopes—your back works very hard to keep everything together, especially when you’re skiing off-piste, on moguls or on challenging terrain. Give your back a nice release by laying on your back and hugging your knees into your chest. The tighter you pull your knees, the more you will feel the stretch in your lower back. Roll gently side to side to enhance the release-like feeling in your lower back.

Incorporating these stretches into your post-skiing or snowboarding routine can significantly benefit your recovery process, helping to alleviate muscle soreness and prevent injuries. Remember to listen to your body and stretch gently, avoiding any movements that cause pain. Fully stretched after a day on the slopes? You’re even more deserving of an aprés ski treat. Cheers!