Stretching for snowboarding


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Do this set of stretches to protect your muscles from injury while snowboarding.

And by doing these exercises immediately after skiing, you will contribute to their faster recovery.

The approximate time for completing the entire set of exercises is 5 minutes.

1. Relaxing the muscles of the back of the thighs

Brief description of the exercise: take a standing position and slightly bend your knees, this will contract the quadriceps and relax the hamstrings.

2. Stretching the back muscles of the thigh and lower back

Brief description of the exercise: slowly bend down to feel the stretch in the lower back and hip extensor muscles.

3. Squatting

Brief description of the exercise: squat down with your feet turned at an angle of 15-20 degrees and, depending on your flexibility, spread your knees 10-30 cm.

4. Stretching the hip joints

Brief description of the exercise: without lowering the knee of the back leg to the floor, gently lower the pelvis down.

5. Quads and knees stretch

Brief description of the exercise: in a standing position, take the foot of the opposite leg with your hand and gently pull the heel to the buttocks.

6. Calf stretch

Brief description of the exercise: take the position as shown in the figure and slowly move the pelvis forward to stretch the calf muscle of the straightened back leg.

7. Groin stretch

Brief description of the exercise: bend the leg at the knee and at the same time move the pelvis towards the bending leg.

8. Turns to the sides

Brief description of the exercise: turn the body and head to one side, trying to look over the shoulder, while turning the hips to the other side.

9. Stretching the chest and lower back

Brief description of the exercise: in a standing position, push the lower back forward with your hands to feel the stretch in the lower back and chest.

10. Trapeze and Shoulder Stretch

Brief description of the exercise: raise your shoulders up, feeling tension in the trapezium and neck.

11. Torso forward

A brief description of the exercise: lean forward with your torso and rest your arms, placed shoulder-width apart, on a stable support (crossbar, fence, etc.). Under the influence of gravity, the torso will gradually bend down, stretching the spine and the muscles surrounding it.

12. Armpit and Shoulder Stretch

A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.

13. Exercise to relax the muscles in the shoulder area

A brief description of the exercise: raise your arms up and slightly back, while turning your palms outward.

14. Shoulder stretch

Brief description of the exercise: gently pull your elbow to the opposite shoulder until you feel a stretch in the muscles of the shoulder girdle.

15. Upper body stretch

A brief description of the exercise: close your fingers behind your back in a lock and then slowly turn your elbows inward until you feel a slight stretch in the shoulders, arms and chest.

16. Stretching the arms and muscles of the upper back

Brief description of the exercise: fold your fingers into the castle, and then straighten them in front of you, turning them with your palms out.

The abbreviated complex includes exercises No. 3, 4, 8, 10, 12, 13. It will take you only about 2 minutes to complete them.

Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson

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