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Pre-Holiday Exercises - Strengthening your body
'Everyone knows the dangers of embarking on any form of physical exercise without first stretching and limbering up,' says Camilla Curtis. 'Stretching not only minimises the chances of injury, but you'll also get more from your skiing if you spend a few minutes stretching before leaving the chalet for a day on the slopes. And if you are keen to avoid creaking joints and limbs each morning, a few minutes stretching before the first vin chaud of the evening also works wonders.'
1. Soleus stretch
How: To stretch deep calf muscles, stand with the left foot in front of the right but apart (ie step stance) with the toes pointing forward. Bend both knees until you feel a stretch at the base of the calf.
Top Tip: Remember to maintain a neutral foot position ie do not allow the arch of the foot to collapse or roll inwards and make sure that your knee drops over your middle toe, not the big toe.
2. Gastrocnemius stretch
How: To stretch superficial calf muscles, stand in step stance with one foot in front of the other, making sure both feet point forward and are in a parallel line with one another. Transfer your weight to the front foot and press the heel of your back foot to the ground. You should feel the stretch slightly higher up in the calf. Remember not to allow the arch of your foot to collapse.
Top Tip: Stretch arms out in front of you, clasp hands and push away from body to incorporate upper body stretch.
3. Hamstring stretch
How: To stretch and increase length of hamstrings, stand with feel apart, dropping one leg slightly behind the other. Keeping front leg straight and bending back leg at the knee, pull the front foot towards the ceiling, keeping the heel of your foot on the floor.
Top Tip: Keep your spine in a neutral position and bend from the hips until you feel a stretch at the back of the thigh.
4. Quadriceps stretch
How: Often the quadriceps (muscles at front of upper leg) become tight after skiing and boarding and may cause knee pain if not stretched correctly. Stand upright and draw one heel to your backside by holding the right ankle with right hand and vice versa for the left leg.
Top Tip: Try to keep your knees in line with each other and slightly flatten your lower back by squeezing your bottom muscles.
5. Adductor (inner thigh) stretch
This stretch is important especially for beginners learning to snow plough.
How: Stand upright with your feet wide in line with another and wide apart. Make sure your toes are pointing directly forward. Bend one knee and shift your weight to that side until you feel the stretch on the inside thigh.
Top Tip: Make sure your knee on the bent leg is over the middle of your toes.
6. Rotation stretch
As skiing and boarding involves lots of twisting and turning movements, rotation flexibility is especially important.
How: Lie flat on the floor with your knees bent and feet on the floor. Cross your right leg over your left and then lower both knees to the floor on the left. To stretch your back and oblique abdominal muscles, place both arms at shoulder height over to the opposite side of your body. Hold the stretch for 10 seconds and then repeat with the left leg over the right knee.
7. Gluteal stretch
We all know how much the 'glutes' or buttock muscles can hurt after a day on the slopes.
How: Lie on your back pull your legs up to so they are at right angles to the floor. Keeping your back on the floor, cross your right leg over to the left so that the outside of your right lower calf rests against your left quad. With your hands around your left thigh, draw both knees to the chest. Hold for 10 seconds and repeat on the other leg.
Top Tip: Keep your spine in a neutral position with your tailbone on the floor.
NB These stretches should also be used as your warm-up for the exercises set out above.
Pre-holiday Exercises - Strengthening your body
