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Stretches to Do Before You Ski to Prevent Injury

Warm Up to a Great Ski With These 5 Stretches

Warming up before any exercise can help prevent muscle soreness and injury, but our muscles can become extra tight and stiff as soon as we enter the chill. Personal trainer, Joshua Mill, says "skiing for an extended period of time puts pressure on several muscles in the legs, combined with side to side torsion twisting places pressure on the lower and upper part of back muscles." And suggests by preparing and properly stretching the body before you hit the slopes, you will actually help improve performance.

If you've already scheduled your snow trip in advance, start to stretch areas like your back, calves, thighs, arms and hips to get you super flexi before you arrive. But if you've found yourself all geared and preparing for the big drop, here's four exercises you don't need to take your boots off for, after the jump.

Quad stretch: Before you put you skis on, stand on one leg and hold the tip of your boot with the other hand. Pull same leg up your back as far as you can. Hold for 30 seconds. Repeat on other leg.

Hamstring stretch: With boots and skis on, and away from any steep or slippery surfaces, keep your ski's together and reach down towards your toes. Hold for 30 seconds. Repeat.

Tricep stretch: Skiing isn't all about the legs — having upper arm strength is just as important when controlling your ski poles. Warm your triceps by putting one arm overhead and bend. With opposite hand grasp overhead elbow. Then, gently push the elbow down the back. You should feel the stretch in the back of the upper arm. Hold for 30 seconds. Repeat on other arm.

Back and sides: Standing straight, with feet shoulder-width apart, reach both hands above head. Slowly lean to one side to your maximum point. Hold for 30 seconds. Repeat other side.

Neck stretch: With one hand resting over your head and touching opposite ear, slowly pull your head down to your opposite shoulder. Hold for 30 seconds. Repeat other side. Then with arms by side, look left for 10 seconds, then right for 10 seconds.

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