Snowboarding is an effing adrenaline rush. From bombing hills, to throwing corks and hitting the backcountry with your friends – that’s what it’s all about. As much fun as it is, it’s important to be physically agile and ready for anything before you hit the gas. You see, snowboarding is a full-body sport that mixes strength, control and balance all into one action packed experience. From throwing cork-nines over 50ft channels, to backlipping triple-kinkers, snowboarders can go big, grind far and go fast as f#@k.
Because snowboarding is a full-body sport that requires so much attention to detail, you need to ensure flexibility and stability in your core, back and legs. To do that, you’ll need to work this dynamic stretching routine into your warmup before you hit the slopes.
The five essential snowboard warmup stretches are: planks/side planks, spiderman lunge, crossarm stretch/shoulder rotations, jump squats and dynamic quad stretch.
- Planks/ Side Planks
Planks and side planks are a great core strengthening exercise that jump-starts your core and engages your whole body. Not only do planks enhance core stability, but it strengthens supportive secondary muscles and improves balance and stability.
To do a plank:
- Get into the pushup position
- Push yourself upward (arms straight/ locked in place)
- Engage your core tight and hold for 30-60 sec.
- Repeat for 3-5 sets.
To do a side plank:
- Lay on your side with your feet together and arm at a 90* angle (forearm on the ground) below your shoulder
- With your core contracted, raise your hips so you’re body is in a straight line
- Hold position without dropping your hips for 30-60 secs
- Repeat for 3-5 sets.
- Spiderman Lunge
Spiderman lunges are great for core engagement, opening up your hips and firing your legs up.
To do a spiderman lunge:
- Start in the pushup position (arms extended and locked)
- Take a foot and lunge it up to the outside of your hand
- Take the arm closest to your leg and raise it up and hold for 5-10 sec.
- Repeat on both sides 5-10 times each for 2 sets.
3. Crossarm stretch/Shoulder Rotations
Crossarm stretch and shoulder rotations go hand-in-hand, because, well, they complement each other. They’re great for warming up your arms and shoulders, which will help with maintaining balance and also prevent injury.
To do a crossarm stretch:
- take an arm and cross it over your chest.
- With your other arm, cross it over your arm and pull it toward your body.
- You should feel a pull on your bicep and outer shoulder.
- Hold for 30 sec on each arm.
- Repeat 2-3 times.
To do shoulder rotations:
- put your ams straight out to form a “T.”
- Take a hand and twist it, driving your thumb as far around as possible, hold for 2-5 sec.
- You should feel a pull on the back and top of your shoulder.
- Repeat 10 times on each arm for 1-2 sets.
4. Jump Squats
Jump squats are a great dynamic warmup, the reason being that it blends a static hold with action. They’re great for engaging your gluts, quads, hamstrings, knees, ankles and core. This exercise is probably one of the best ways to get your entire body warmed up before a session.
To do a jump squat:
- Stand with your legs shoulder-width apart.
- With your back straight, proceed to squat down as low as possible.
- Once as low as possible, explosively jump upward and land on your feet.
- Repeat 5-10 times for 2-3 sets.
5. Dynamic Quad Stretch
The dynamic quad stretch is a great way to physically and mentally prepare yourself for the fast-paced, full-body activity you’re about to do (snowboard). Not only does it loosen up your joints, but it also gets your legs fired up and ready to get some!
To do the dynamic quad stretch:
(This stretch uses a static hold and adds a movement to it.)
- Start by standing with your legs shoulder-width apart
- Take one leg (bent from the knee) and grab your ankle
- While holding your leg back, lean forward and touch the ground with your free arm
- Pull your bent leg in as close as possible without causing strain
- Hold for 5-10 sec.
- Do each side 5-10 times
This routine is a great way to get your blood pumping and loosened up before you hit the mountain. Don’t forget to grab some products from the shop to aid your mind and body to perform at optimal levels while keeping it cool, calm and collected.
Now, use this information to improve your life. Don’t just read about it, live it!
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