Stretching after telemark skiing is important. It not only prevents muscles injuries, but it also improves athletic performance.
There are many ways to stretch. If you have a trainer, you can ask for advice on which stretches will be beneficial to you and will suit your current needs.
However, here are some easy and general stretches that you can do after a good ski run down the snowy slopes:
Remember to cool down before you do some actual stretching
This means you can simply do one or two easy ski runs down the mountain. Plus you can also walk indoors where you can do your stretches.
Start by standing straight with your feet flat on the ground
Raise the top of your shoulders together so that they appear to reach your ears. You should feel your shoulders and upper back stretch. Hold this for 10 seconds. Repeat three times.
Next, lift one foot so only the toes are touching the ground
Rotate the ankles clockwise for 10 counts then counter-clockwise for another ten counts. Repeat the same to the other ankle.
Stand upright and keep your feet apart as wide as your shoulders
Slowly bend down from the hips, keeping your knees slightly bent. Try to touch your toes with your fingertips, until you feel the stretch on your lower back.
If you can’t reach your toes, it’s okay. Do not overstretch. Just hold for 15-30 seconds before slowly going back to the standing position.
Next, stand straight
Place the ball of one foot on a step or a raised object. Bend the knee and lean forward. Hold for 30 seconds then repeat on the other leg.
Find a wall
Lean forward. Your palms should be flat against it. Bend your elbows so that your arms and hands should be able to support the weight of your upper body.
Bend the knee of one leg so that the toe touches the wall. Slide one foot back away from the wall. Keep the heel flat on the ground.
Move your hips forward while keeping the lower back area flat. You should feel the stretch at the back of your legs. Hold for 30 seconds then repeat on the other leg.
Place one hand against the wall for support
Grab one ankle with your free hand and push it up against your buttocks. Keep your body straight while you do so. Hold for 30 seconds before switching to your other leg.
Lie down on your back on an exercise mat or on the floor
Keep your arms relaxed at your sides. Bend both of your knees and let them fall to one side, making sure you rotate your back and hips towards the same direction.
You should feel the stretch on your lower back. Hold for 30 seconds before switching to the other side.
Lastly, sit up. Extend both your legs in front of your body. Bend your left knee and place your left foot outside your right leg so that it crosses your right knee.
Twist your torso towards the left side, letting your right arm strain against the outer side of your thigh. Hold for 30 seconds before switching to the other.