GOOD
Fitness
Get Ready Now For Your Favourite Winter Sports
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BY TAMMY UYEDA, BSc(PT)
With winter approaching, the excitement and anticipation of our favourite winter sports and activities grows. Although snow is light and delicate, the activities we perform in it or on it typically require good strength and stability on our part. How can we prepare ourselves for a winter of fun and have fewer of the aches and pains that sometimes accompany seasonal activity transitions? Dial up your strength, stability, and flexibility with these six exercises before getting out onto the snow this winter.
Quadriceps Stretch Stretching this large muscle at the front of your thigh takes tension out of your knees and frees up your quads for those big pushes and steps. Stand tall and bend one knee then grasp the ankle with your hand. Point the bent knee straight down to the ground beside the other knee without allowing knees to touch. Push the front of your hips forward slightly to increase stretch to the quadriceps muscle at the front of your thigh.
Pirate Stretch Opening up your deep groin muscles will allow your hips to move more freely and symmetrically. Use this stretch to give you better mobility and strength. Place one foot up on a chair beside you. Bend forward at the hips and push your elbow into your inner thigh to gently stretch open your groin. Maintain stretch for 3 deep breaths.
TAMMY UYEDA, BSc(PT) is a clinical Physiotherapist, certified group fitness instructor, and owner of FitSpark Health. She is passionate about motivating and inspiring people to live an active lifestyle and can usually be found shuttling her three pre-teen and teenaged sons between soccer fields. She shares workouts, exercise tips, and her favourite fitness-related finds on her Instagram page. 15 | November/December 2021
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Maintain stretch for 3 deep breaths, taking up slack in the muscle as it releases.
tinkam
