Get access to everything we publish when you sign up for Outside+.
Ready to hit the slopes again? Tread lightly. After a long summer lay-off, it’s vital to ease your muscles back into the groove of making turns.
Ready to hit the slopes again? Tread lightly. After a long summer lay-off, it’s vital to ease your muscles back into the groove of making turns. An easy, enjoyable way to make your season painless and injury free is as simple as doing exercises on your first chairlift ride of the day.
To get your lower body moving, swing your legs back and forth. This will warm up the quads, hamstrings and knees.
Extend one leg so that your ski tip points straight up and hold for 10 seconds. Then take the other leg and pull it back in the opposite direction, as if you are trying to touch your heel to your butt. Do three repetitions with each leg.
Slowly twist your ski tips to the left and hold for eight seconds; twist to the right and hold again. Do three sets.
To warm up your back muscles (usually the first muscle group to get stiff in skiing), fold your arms across your chest and turn your torso from left to right. Repeat 30 times.
To keep your shoulder muscles alert, cross your arms in front of you until you feel tension and hold for eight seconds.
Stretch your arms out in front of you, and pull your elbows back until you feel tension. Hold for eight seconds.