How to Stretch Your Hip Flexors Before Skiing

This stretch, commonly known as the butterfly stretch, loosens your hip flexors and prevents cramps while skiing. It's especially important if you're planning to "skate" on Nordic skis.

Things You'll Need

• Cross-country Ski Equipment
• Ski Clothing
• Ski Equipment

Instructions

1. Find a dry place to sit down.

2. 

   Sit down, bending your knees at about a 90-degree angle.

3. Place the soles of your feet against each other.

4. 

   Grab the tops of your feet with your hands.

5. Rest your elbows on the insides of your knees.

6. 

   Push your elbows down slowly.

7. Stop pushing when the tension in your thighs becomes uncomfortable. Try not to bounce your knees up and down.

8. Hold for 10 to 12 seconds.

9. Relax and rest for a few seconds.

10. Repeat several times.

Tips & Warnings

• Pull your feet closer toward your hips to increase the pressure of this stretch.

• In this position, if you lean forward you can also stretch your lower back.