How to Stretch After Telemark Skiing

If you woke up stiff and sore the morning after telemark skiing, you probably forgot to stretch after getting off the slopes. The following stretches will help you feel better in the days after a long ski trek.

Difficulty: Easy

Instructions

Things You'll Need:

• Ski Clothing
• Telemark Ski Equipment

1. Perform a cool-down exercise for 10 minutes immediately after skiing. Some options are walking, jogging slowly or sliding around on your telemark skis in a cross-country style.

2. Lean against a wall, grab an ankle and pull your foot up to your buttocks. This will stretch your quadriceps, or thigh muscles.

3. Switch legs and repeat the quad stretch.

4. Face a wall, place both hands on the wall, slide one foot back and try to place that heel on the ground. Feel the calf stretch, and then switch legs.

5. Sit on the ground with one leg fully extended, and bend the other leg so that the foot is flat against the inner thigh of the extended leg. Lean forward, reaching for the toes - this will stretch the hamstring and back muscles. Switch legs.

6. Squat down so that your buttocks are nearly touching the ground. Keep your heels on the ground, and hold on to a chair for balance. This stretches your Achilles tendons, groin, hips and back.

Tips & Warnings

• For maximum efficiency, hold each stretch position for 20 seconds.
• Telemark skiing is a physically demanding sport that could result in serious injury. We recommend that you seek proper training and equipment before attempting this activity.

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