Tips for Healthy Living
We’ve partnered with III Pillars, a gym in Menlo Park which educates its clients and the community on the importance of exercise, restoration and nutrition to lead a well-balanced and functional life, to bring you monthly healthy living tips. — Carmelo Sigona
Winter Sports Series Part 3: Recovering After a Day in the Snow
By Ryan Manuel, BS, a ACSM Health Fitness Specialist, and
Erik Heywood, BS, CSCS, CES, a Certified Metabolic Typing Adviser
It’s not uncommon for many of us to charge the slopes, work up a good sweat, and then succumb to the urge to kick the feet up and relax. Instead of just imprinting your body on the sofa, try giving it a little TLC with these series of stretches. Make this a ritual before hitting couch and this may prevent you from stiffening up like a board and keep you agile for tackling days 2, 3 or 4 on the slopes. We suggest the following…
CLICK PICTURES TO ENLARGE
Sitting Glute Stretch
- Start by sitting close to the edge of a chair with one ankle crossed on top of the other thigh.
- Lean forward by tipping your pelvis forward (sticking your tailbone out behind you).
- Hold for about 1 to 2 minutes when you feel a stretch in your glutes.
*Optional- Follow the stretch by softly bouncing the leg for 15- 30 seconds.
Cherub Stretch (Quadricep Stretch)
- Stand tall and hold onto something stable for support.
- Grab one ankle from behind and pull the foot close to the glute comfortably.
- Elevate the stretching leg behind you, and sink slightly on the balancing leg.
Hold this position for about 30 seconds, and then repeat without pausing for 10 repetitions.
Hip Flexor-to-Hamstring Stretch
- Kneel down on one knee with the other foot out front.
- Lean your pelvis forward bringing it towards the floor.
- For more support, place your hands down on the floor or on your lap.
- After holding this position for approximately a minute, sit hips back lengthening the front leg.
- Hold this hamstring stretch for about the same amount of time.
- After holding each stretch, repeat both positions at a moderate, yet comfortable pace for about 5-10 repetitions.
*Optional- Place a folded towel under the knee to provide extra cushioning.
Frog Pose (Lower back and hip stretch)
- Start on all-fours with knees below the hips and hands below the shoulders.
- Slide the knees apart to a manageable distance.
- Place both forearms down and hold position for approximately 2 minutes.
- *Optional- move your spine forward and back for 10 repetitions.
Spinal Twist (Lower back stretch)
Lay flat on your back with arms out and legs straight.
- Bring one leg up and rotate it over towards the other side.
- Hold this position for about 30 seconds then alternate with the other leg.
- Repeat for 3 to 5 repetitions on each leg.
Click here for Winter Sports Series, part 1
Click here for Winter Sports Series, part 2