As you may already know, snowboarding is one of my favorite winter activities. Like skiing, it’s a full body workout that requires just about every muscle. It’s in those moments when i’m flying down the mountain that I give myself a metaphorical pat-on-the-back and thank myself for all the hours I train to prepare me for that moment. The cycling, core work, squats, and deadlifts really pay off! This is one of the hundreds of reasons why I train.
I see a bodyworker at least once a month because my job is so physical. Luckily, it’s mostly just maintenance as I’m not rehabbing anything specific. These sessions are equally relaxing and painful. I don’t know about you but I like a slightly painful massage. If its just lavender and light touching I get a little annoyed. I prefer an elbow directly into the knot in my back or straight to my TFL in my hip. I’ve written about my bodyworker Jessa Zinn ( #AskTheExperts – Recovery and Bodywork) before on livelearnlovewell.com, and I’m bringing her back to help me share some great stretches to do before and after hitting the slopes. When I recently returned from my snowboarding trip out west I saw Jessa and man, my body needed that! We went through some stretches together and I figured, why not share them with you!? Below you’ll find some expert advice including dynamic and static stretches for all bodies.
Preparing our bodies.
You want to make sure your body is warmed up. A good warm-up includes Dynamic Stretching.
We know that stretching is crucial to keeping our body safe on the slopes. Stretching helps keep our joints open, our muscles flexible, and our tissues supple and hydrated.
But the key is doing the right type of stretching. There are two main types of stretching: dynamic and static. You want to do dynamic stretching BEFORE an activity and static stretching when you return!
Dynamic vs Static stretching
Dynamic stretches are movements that mimic the activity you are about to do. In these stretches, we move through a movement rather than holding a pose. They are slow and controlled, and they prepare your muscles, ligaments and other soft tissues for a sport-specific activity. For running, you could do “windmill” dynamic stretches to activate your muscles and take the hip joint through its full range of motion. These exercises literally warm-up the muscles and open the tissues preparing the body for movement.
Static stretches are what we more traditionally think of as stretching. We come into a position to specifically open a muscle or group of muscles and hold a single position for period of time, up to about 45 seconds. We want to do static stretches after exercising!
5 Dynamic Stretches to do before a day on the slopes:
Start with 25 Jumping Jacks to warm up the body.
9 Static Stretches to do after a day on the slopes:
Try these stretches next time you’re on the mountain and let me know it goes! I definitely don’t pay enough attention to stretching my feet, and ankle mobility as I should. I’m excited to incorporate more of these moves, and I know my body will thank me.
Jessa just released her online program Moving Through Your Fascia which teaches you how to Align, Move Better and Get Out of Pain. It includes a library of 60+ 3-5 minute releases for you to do anywhere, anytime to help relieve pain. Check it out in the link above.
As an added bonus just for my subscribers, Jessa wanted to give you the code TheLoveList for 25% off.
Meet Jessa Zinn:
Jessa Zinn, founder of The Fasica Lab, is a board-certified Structural Integrator, alignment and fascia expert. She is known for her exceptional ability to help people move better and get out of pain. Compassionate communication and her ability to explain and give concise information are her strengths. A teacher of yoga, recovery movement, and mediator for over 20 years she brings intelligence, warmth, and intuition to her vast knowledge.