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Watch the Lazy Skier’s Guide to Foam Rolling and Muscle Recovery

All you need is a water bottle, rolling pin, and tennis ball, and a former U.S. Ski Teamer will guide you through the rest.

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Don’t tell us you don’t have the time or tools to treat your body right. All you need is 25 minutes, a water bottle, tennis ball, and rolling pin, and you can hit all the muscles of the lower body that worked so hard all ski season long.

In this video, former U.S. Ski Teamer turned yoga instructor Ashley Battersby guides you through a foam rolling and stretching routine that targets all the tight and sore spots unique to skiers, from your foot arches to your inner thighs and glute muscles.

Related: The best stretches for skiers with tight hips

“Foam rolling is the thing that I end my day with,” explains Battersby. “Every skier that I train with, or even in my personal skiing, we always do this after skiing because it helps everything relax. And you maximize your recovery time because you get ready for the next day. Your muscles are ready to go because you took care of them.”

Even if the season’s over and you’re not prepping your body for the next day on the hill, active recovery and body maintenance is the secret to increasing your overall mobility and decreasing your risk of injury—on and off the slopes.

Related: Why skiers need to focus on their mobility 

Watch: 30-Minute Body Maintenance Class with Ashley Battersby

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