How do you warm up / stretches?

[PeterLasco]

Hey Guys,

 

I suffer a lot from my back and I don't know the reason of it. Maybe it is because I didn't use to warm up or stretch when I first started to ski, and for holding on to all slacks. When I ski a lot, I get a lot of tension and soreness on my upper back, just beneath my shoulder blades -- so I was wondering what stretches and warmups for your entire body, especially your back, do you use? -Thank you

[Not_The_Pug]

I used to never stretch, but now that I'm old, I stretch every day, not just when I ski. I feel a lot better from it. The one that makes my back feel best is laying on my back with my knees up and rolling them to the side and holding for about ten secs each side.

[Than_Bogan]

I used to get really nasty tension in my upper back when I was on the steep part of the learning curve and working on 36/-15 and 36/-22. I think this may have been caused by stiffness in my body position. One season it just never happened and I've been free of that particular ailment for years since.

 

However, this "cure" also coincided with a more serious back problem that caused me start going to a chiropractor and a massage therapist fairly regularly, a routine that I have kept up ever since. So another possibility is that those guys cured the problem.

 

The cheap thing that I can recommend is a lot of scapula retraction exercises to strengthen all of those muscles, which is also a really good thing for preventing shoulder problems. Pretty much any physical therapist and many physical trainers can show you a variety of such exercises, most of which seem to involve stretchy bands rather than weights.

 

That reminds me, I broke my stretchy band! Gotta go buy one of those before my shoulders problems come back!!

[MrJones]

Brisk walk down the lake to check condtions. Some karoyke and lunge walk. (Rotation withe the lunge walk) A few push ups with a twist. Some hamstring and forearm flexor stretches. Go ski.

 

Overall. Your warm up should be more dynamic to warm up the entire system. Static stretches are after for any problem areas.

[Horton]

I know this is so bad but I warm up by by running 28 and 32 off. Then I start skiing.

[webbdawg99]

I usually bring a mountain bike along with me. I take it for a ride just long enough to get the blood flowing to and to break a little sweat. I've skied much better since I've started dragging the bike along.

[Chef23]

@Horton I read an interview with Will Asher and he said something similar to you but it was running 35 and 38 for him.

[9400]

yoga

[bdougherty]

I have been using a foam roller to stretch and relieve soreness this season. It really works to relieve tension and loosen up. I really like it for my upper back but it is great for you entire body. I take mine everywhere.

[Marco]

Ditto what Horton said...

[Ed_Johnson]

A Tip I got some years a go from Marcus and Jenny that really works for us "Old Guys." is not just stretching before skiing but "AFTER." Especially if you plan on skiing the next day.

Helps to keep you from becoming "Stiff and Sore."

[Horton]

I should have warmed up better today. I tried to do a Marcus 2 ball at 38. Now my lower back hurts

[webbdawg99]

@OB And your ankles sure were surprised at the Pro-Am tournament. Time for a new strategy!

[Texas6]

Weightless squats, push-ups, weightless lunges- stretch the back, good to go

[bogboy]

I like to swim laps most mornings up at the high school, and stretch in the pool after my work out. That usually gets me warmed up for the day.

[GAJ0004]

I stretch everything I can, arms legs back, shoulders. Go as far as you can in your range of motion, hold for 2-3 seconds, rest, repeat, but increase the range of motion. I do a couple of short sprints up and down the yard before hitting the water. Stretch again afterwards, especially if you are over age 30..