Sample: Ski-Specific Stretches

Sample extracted Lesson #2 of Skills of the Expert Skier

Lesson #2: Ski-Specific Stretches

Stretch #4: Hamstring Muscles

The hamstrings are actually comprised of three separate muscles, namely, the Biceps Femoris, the Semitendinosus, and the Semimembranosus. These muscles originate just underneath the Gluteus Maximus on the pelvic bone and attach on the tibia. The hamstrings are primarily fast-twitch muscles, responding to low reps and powerful movements. These muscles control the pull on the knee joint.

To stretch your hamstrings:

1. Start in a standing position with your feet about shoulder-width apart.
2. Bend slightly at your knees, about 1 - 2 inches, so your lower back is not stressed.
3. Slowly bend forward from the hips.
4. Go to the point where you feel a slight stretch in the back of your legs.
5. Try to touch your toes, but if you can only reach above the ankles, that's fine.
6. Hold an easy stretch for 25 to 30 seconds.

About this stretch: You will feel this stretch mostly in the hamstrings, which are located in the back of the thighs, as well as in the back of the knees. The lower back will also be stretched, but most of the stretch will be felt in the back of the legs.

Note: Any time you bend at the waist to stretch, remember to bend your knees slightly before you begin. One to two inches will do. This takes the pressure off your lower back. In addition, when you bend at the knees you are using the large muscles of the upper legs to keep you upright, instead of the small muscles of the lower back.

Stretch #5: Quadricep Muscles

The primary function of the quadriceps is to straighten the leg. The quads consist of four muscles, namely, Rectus Femoris, and the Vasti group, which are called Vastus Lateralis, Vastus Medialis, and Vastus Intermedias. The Rectus Femoris muscle is also responsible for hip flexion and knee extension, which serves to straighten the knee.

To stretch your quads:

1. Sit with your right leg bent.
2. Position your right heel just to the outside or your right hip.
3. Your left leg should be bent.
4. Position the sole of your left foot next to the inside of your upper right leg.
5. Slowly lean straight back until you feel an easy stretch.
6. Position your hands on the floor behind you for balance and support.
7. Hold the stretch for 20 seconds.
8. Switch sides and stretch the left thigh.

About this stretch: Some people will have to lean further back than others to find the right tension during this stretch. Others may feel the correct tension without leaning back at all.

Stretch #7: Hip Adductor Muscles

There are three short adductor muscles, the Pectineus, Adductor Brevis and Adductor Longus that go from the pelvis to the thigh bone, as well as two long adductor muscles, the Gracilis and Adductor Magnus that run from the pelvis to the knee. The main function of these muscles is to pull the legs together. We are mainly concerned with stretching the three shorter adductor muscles in the groan area.

To stretch your adductor muscles:

1. Put the soles of your feet together.
2. Hold onto your toes.
3. Now, bend forward from your hips.
4. Gently pull yourself forward, until you feel a good stretch in your groin.
5. Try to get your elbows on the outside of your legs for stability and balance.
6. Hold for 30 seconds.

About this stretch: If you have trouble bending forward, perhaps your heels are too close to your groin area. If so, keep your feet farther out in front of you. This will provide the necessary freedom so you can move forward.

Note: To move forward, you must bend from the hips. Do not make the initial movement for the stretch from the head and shoulders.

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