Stretches for Snowboarding and Skiing Stretching Routine


5 Minute Pre-Workout Training: Dynamic Stretching Routine for Snowboard/Ski/Athlete

Video taken from the channel: Snowboard Academy


Ski Stretching and Flexibility Full length

Video taken from the channel: Putney Chiropractic


Apres-Ski and Snowboarding Yoga Stretch

Video taken from the channel: Nadya Andreeva


Flexibility yoga for snowboarders and skiers

Video taken from the channel: Nano Yoga


10 Minutes Yoga for an After Skiing Stretch session

Video taken from the channel: TecnicaSports



Video taken from the channel: Casey Willax


Five Snowboard or Skiing Stretches For Beginners!! (Part 1)

Video taken from the channel: Johnathan Buckhouse

Stretching Routine for Skiing and Snowboarding. Hold all positions for at least 20 seconds. Always make sure that you use smooth, controlled motions to get into a position. Never use jerking motions in order to reach further as this can cause injury.

Transverse Oblique Twist. Knee-to-Chest Stretch.Different athletes at varying levels of fitness will need to figure out where is best to start, and then set goals to build up. 1 – Squats Squats are an essential component of training for snowboarding by strengthening the quads, hamstrings, hips, and butt.The 3 Best Snow Skiing Stretches. Snow skiing stretches are one of the most under-utilized techniques. Guidelines for Dynamic Stretching.

If on the lift, utilize the safety bar, be aware of your position and always use caution. Move slowly through each motion with a 1to 2-second pause at the end of the range of motion. Perform each stretch five to 10 times.

Kneeling Hip and Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward. Standing Toe-up Calf and Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object.

Bend your knee and lean forward. Stretching and Yoga Flexibility Exercises “Stretching is a very important and often overlooked component of training for the winter sports season. Skiing and snowboarding both use a wide range of movements that are sporadic, sudden, and. Roll 10 times back & forth. Roll 10 times back & forth.

Stretch. Red zones. of the body. are the ones. affected. Stretch for 10 seconds.

10 seconds. To perform this exercise, stand with your feet shoulder width or more apart. Slide your hips laterally while you flex one leg and extend the other. Both feet should be pointed forward and flat on the ground. Your extended leg should not be bent, and your flexed leg should be.

The routine below is a basic static stretching routine designed to complete on an exercise mat at the end of your workout. It takes 5-10 minutes max and you can get all the preceding benefits. • Hold each stretch for 10-15 seconds and repeat 2x with each leg. Stretching can decrease recovery time and reduce your risk of injury. This routine features 9 stretching exercises that’ll make you feel amazing instantly. Stretching for just a few minutes a day can improve performance and flexibility.

This easy-to-follow routine will help get you started.

List of related literature:

This method is the easiest and probably the safest type of stretching.

“Physical Medicine and Rehabilitation Q&A Review, Second Edition” by Lyn D. Weiss, MD, Harry J. Lenaburg, MD, Jay M. Weiss, MD
from Physical Medicine and Rehabilitation Q&A Review, Second Edition
by Lyn D. Weiss, MD, Harry J. Lenaburg, MD, Jay M. Weiss, MD
Springer Publishing Company, 2017

PNF stretching is the most effective type of stretch.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

HOW: Do some dynamic stretching first to warm up.

“Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery” by Dee Dussault
from Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery
by Dee Dussault
Hay House, 2017

These are some of the most varied but well-known techniques of stretching.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Keeping your upper body upright and facing forward, shift to the side and allow your front knee to move over your toes until you feel a good stretch in your inner thigh and groin.

“Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way” by Joe Yoon
from Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way
by Joe Yoon
St. Martin’s Publishing Group, 2020

You will find I have included stretches in various exercises where I feel stretching to be particularly beneficial.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Be sure to do the dynamic warm-up first and the static stretching after that or even wait until after practice to do the static stretching.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Doing static stretching after a run and as a stand-alone session will help you maintain your flexibility during marathon training.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Stretching and Warm-Up This may come as a surprise, but I am not a big believer in a great deal of stretching as part of your warm-up.

“Be Iron Fit: Time-Efficient Training Secrets for Ultimate Fitness” by Don Fink
from Be Iron Fit: Time-Efficient Training Secrets for Ultimate Fitness
by Don Fink
Lyons Press, 2010

Be sure to follow this good advice about stretching while performing the great stretching routine found in the section, “Warming up and cooling down,” later in this chapter (see Figures 19-1 through 19-6):

“Menopause For Dummies” by Marcia L. Jones, Theresa Eichenwald, Nancy W. Hall
from Menopause For Dummies
by Marcia L. Jones, Theresa Eichenwald, Nancy W. Hall
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Ive been doing similar stuff for a few weeks and its a worlds difference since day one and not just for snowboarding but every day life so now every morning when i wake up i give me 10 minutes to stretch and omg i dont know why i waited 30 years to incorporate in my routine

  • I’ve done a 1 hour stretching class twice a week for about 4-5 yrs. changed the game for my back, hamstrings, really all around. I’m 37 and can touch my toes, so I got that going for me.

  • Stretching is really overlooked and easy to skip. I started incorporating it more seriously into my riding about a year ago and I can tell the difference. Nice work Buckhouse ����.

  • Solid advice! I like the way you emphasize any stretching is better than no stretching. And not to get too hung up on a routine, but rather just do some stretching. You are the man, I like the way you approach these tutorials! More from A common sense no bullshit perspective. Very relatable and not intimidating. Keep up the good work!

  • Such fantastic advice here, reminding us all of the stretching that’s so easy to overlook or neglect, but so beneficial for snowboarding. It makes so much sense… emulating the positions of grabs to get the body used to easily conforming to those board-grabbing positions, as well as the sometimes awkward, straining positions that falls can place us in. Yoga, and the martial arts, train flexibility for good reason.
    You’ve inspired me to be better about stretching the rest of this winter, and beyond. Respect and gratitude. Shred on.

  • Bro, gonna start tomorrow with more stretching before getting any further along in this season to help prevent or at least minimize injury. Thanks for these tips. Prolly will refer to this video quite often ��

  • My son says, “Casey mentioned you about Patreon!”.. which reminded me to finish signing up! Lol. Oops. Lifes been nuts. But I finally got it done! For the dream!
    My girl has been telling me to start stretching. So, thanks for the video. Great timing!

  • Man seeing you ride, I would of thought you were very flexible but you’re stiff! Your riding is gonna improve like crazy now! Keep it up!

  • Yo casey, great videos bro

    Do you try and stretch every time before you go up the hill? I keep having good days in the park then bad days where I can’t do simple tricks…. Wondering if it’s due to not stretching enough

  • I can’t agree enough, some stretching is better than none and the more you do it, the better off you are. I really started incorporating more stretching into my season riding thanks to you and snowboard pro camp. For the dream. ����

  • You ever streatch or practice grabs if you wanna call it that on your board strapped in the grass idk if that would feel to good just wondering

  • That was DELICIOUS!!! Serious I have bad bone issues, and stretching is the best thing for me. I could never do what you do, but you look good doing it!!

  • How many tattoos do you have, what are they and what do they mean to you? Tell us all. Giving your bulletproof code out to coffee lovers I know ftd.

  • If you have little flexibility in your bottom half, what would you recommend to get started? Find even the basic “pizza” an impossible task

  • Yo tell my man neso Hollywood to lay off the computer for a minute take a deep breath an relax for a second! My man has been putting in that computer work stretching his brain he needs to get the blood flowing to his body again! Teach him some stretches ��

  • Another great vid. Stretching is something that most riders don’t do enough (or at all), so it’s great to see you spreading the message. I ride 6-7 months a year and stretch before and after every ride, for at least 10-15 minutes each time. Helps keep me fresh and flexible and injury free for the next day.

  • Did this stretch every morning on a 5 day trip to breck last year. Couldn’t believe how much it helped with being sore. Going to start a few weeks early before this years trip. Thanks

  • A really nice quick post snowboarding routine.. Fitted it into my holiday and I think it really helped. For me it would be great to add a few arm and neck stretches into the mix too as I find they can get quite sore especially after the first day out there. Thanks

  • For how many weeks would you recommend doing these stretches before a Skiing holiday, to ensure you’re as flexible & ready as you possibly can be?


  • I Love You brother! This video is beautiful ���� Dude I’m going to need a sticker for my new board! Whatever I gotta do to rep the channel on the new piece! Hit me up! Living the dreaaam! Yeeeeew

  • Thank so much for all this great info. I need to start stretching more and these look like wonderful moves. Stretching is something I haven’t done much of over the years but as I have gotten older I’m sure this will benefit me. Thanks again.

  • Wow….these are awesome stretching techniques. Thanks a bunch!! I had been struggling with issues involving my low-back, hips, and especially the S-I joints for the past few years, especially given the long days spent sitting at a desk at the office. The advance piriformis stretch is amazing and I will definitely adopt this into my stretching/exercise regimen.

    BTW I’m also an avid downhill skier, when I get the chance to do so!:-)

  • Hi, if I put my stance width that crouching stance you do on 7:26 is that recommended? Or is that too wide? Thank you.��✌️I think that if I can get close to that my carving/ edge mobility w be better.

  • Thank You very much. I’ve strained my Infraspinatus muscle while skiing (my usual training is aimed mostly at legs and butt hence my back muscles got neglected) and this set helped me with it. So it’s very good as Apres Ski workout as well.

  • I thought you said stretch. I felt like I ran a 5k after doing this workout routine. I barely made it to the slopes, and you can forget about “shredding”