Warming-up and stretching go hand in hand!

When practising a sport it is essential to properly warm-up and stretch your muscles. A good warm-up should be well-executed and not exceed 10 seconds. Longer warm-ups may cause injuries.

Stretching helps loosen up muscles after exercising. In addition to improving your performance, it can also prevent certain injuries. A proper stretching session should include 3 to 5 repetitions, and positions must be held for 20 to 30 seconds.

Thighs

1 - Hamstrings

Keep one leg extended. Elevate the other leg horizontally and place it against the wall or a piece of furniture. While keeping your back as straight as possible, bring your weight forward and grab your ankle. Hold this position for 20 seconds, and then switch sides.

2 - Quadriceps

Stand upright. Hold onto your left foot or ankle with your left hand. Pull your heel up to your buttocks. Hold onto a piece of furniture for support. Maintain this position for 30 seconds, then proceed with right leg.

3 - Back

With one hand on your hip, stretch the other arm up over your head while breathing in. Bring your arm back down while breathing out. Repeat the same exercise with the other arm.

Stretching and muscle-building

Whether you are a beginner, intermediate or high performance skier, perhaps you would like to improve your skills and physical endurance. Here are some muscle-building exercises you can practise at home with or without weights.

4 - Thighs

Lean your back up against the wall and slide down your buttocks until your thighs form a 90-degree angle with the wall. Slightly spread your feet apart. Try holding this position as long as you can.

Standing with your legs straight, hold an exercise bar across your shoulder blades to keep your back straight. Breathe in and step forward with one leg, bending your knee in a 90-degree angle. Lower your body until your back knee nearly touches the ground, bringing your heel up. Keep your chest in an upright position to evenly distribute your body weight from the buttocks to the quadriceps. As you breathe out, return to your starting position while tightening your abdominal muscles. Proceed with the other leg. Do five sets of 10 repetitions.