How to Stretch Your Buttocks Before Nordic Skiing

Neglecting to stretch your biggest muscle before a Nordic ski outing can be, well, a pain in the butt.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Ski Clothing
• Cross-country Ski Equipment

1. Find a dry place to sit down.

2. 

   Sit with both legs completely extended in front of you.

3. 

   Bend your right knee.

4. 

   Cross your right foot over your left leg so that your right foot is just to the outside of your left knee.

5. Twist backward, using your right arm for support.

6. Place your left elbow on the outside of your right knee.

7. 

   Exert pressure on your knee with your elbow so you can feel your buttock and back muscles stretching. If you don't feel the stretch, pull your foot closer to your hip rather than your knee.

8. Hold this position for 15 to 20 seconds.

9. 

   Switch legs and repeat the stretch.

Tips & Warnings

• Use this stretch in both your warm-up and cooldown routines.
• Bouncing won't help you stretch. Find a position that's comfortable and also exerts pressure on your muscles.

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