Down for a quick Apres Ski stretch?

With your adrenaline still rushing from a great day on the slopes – it’s all too easy to skip a quick après ski stretch and opt for (instead) an après beverage or snack. Before hitting the nachos, especially if you spent your day riding Goat’s Eye Express, do your body a solid and take 5 minutes to stretch.  

Taking a few minutes to stretch after a great day of carving up Canada’s Best Snow will reduce post shred muscle stiffness, soreness, and injuries. After the ski-out, and before getting in your car to head home, set aside a few minutes to stretch out your ski legs. Below are a few of our favorite standing stretches that can be done anywhere – including the parking lot.

Standing Forward Fold Stretch: Vertebra by vertebra, roll your body forward into a standing forward fold. Once you’re at your deepest point, grab each of your elbows with your opposite hand. Hold the position for 20 seconds and enjoy the deep stretch in your hamstrings. Repeat the stretch 2 or 3 times.

Standing Shoulder Rolls: When it’s cold out, naturally, our shoulders climb to our ears, and we slump to stay warm (or to avoid the wind). After a great day on your slopes, relax your shoulders and upper body by rolling out your shoulders. Roll your shoulders back five times and hold your shoulders low for 20 seconds on the fifth time.

Standing Side Lunge: From a standing position, step your right leg out into a wide standing lunge while keeping your left leg straight. Sink into the stretch. To go deeper, bring your hands to the ground. Hold your stretch for 30 seconds on the right before switching to the left side.

Standing Calf Stretch: From a standing position, step your right leg forward and flex your toes as you bend into your left knee. Hold the stretch for 20 seconds before switching to your left side.

Standing Quad Stretch: From your standing position, kick your right leg towards your behind as you grab your right foot with your right hand. Hold the stretch for 30 seconds as you work to keep your inner thighs parallel. Repeat on your left side.

Standing Hip Stretch: From your standing position, cross your right foot over your left leg above the knee so that your legs resemble a backward four. From your standing position bend into your left leg until you feel the deep stretch in your glutes. Hold on your right side for 20 seconds before switching to your left side.

Standing Spinal Twist: With your feet planted parallel on the ground, bring your arms up to a T. Slowly rotate your torso first to the right, holding for 10 seconds, and then to the left (again holding for 10 seconds).

At Banff Sunshine, taking 5 minutes for a quick après ski stretch is our secret to staying limber on and off the slopes. Enjoying a few minutes of stretching after a day on the slopes will increase blood flow allowing your muscles to relax and recover quickly. Making time to stretch after skiing or riding will keep you carving up Canada’s Best Snow all season long.