Before you hit the slopes this season, it’s important to first prepare your body for the physical demands of alpine adventures. These stretches from the instructors at StretchLab help enhance flexibility, improve muscle strength and reduce risk of injuries.

StretchLab recently opened three new locations in Colorado, with the assisted-stretching brand now operating over 300 studios across North America. Each of these ski prep stretches can be performed at home, using a band, belt or strap for increased stretching leverage.

1. HAMSTRING STRETCH

Photos courtesy of StretchLab.

This stretch targets the hamstrings, which can get tight in cold weather and after engaging in winter sports, like skiing or snowboarding. Lie on your back and lift each leg into the air. Using a band or strap looped around your foot for extra leverage, gently pull your leg close to your body using downward motion. Hold for 30 seconds and repeat three times, alternating legs in between.

2. HIP FLEXOR STRETCH

This stretch works on the hip flexors, which tend to get stiff with activity and cold weather. When your hip flexors are tight, it can be difficult to walk and exercise properly. To do this stretch, lie on your back with a strap looped over your desired foot. Then, cross your leg over the opposite side of your body, forming a 45-degree angle over your torso. Hold for 30 seconds and repeat three times, alternating legs in between.

3. QUAD STRETCH

When participating in winter sports, like skiing and snowboarding which require leaning forward, the quadriceps can become over-worked and tense. To loosen up, try out this stretch. First, lie on your side and loop a band or strap around your foot. Take the opposite end of the strap and guide it over your corresponding shoulder. To create tension, pull down on the strap (bringing it closer to your chest) and feel the stretch in your quadriceps. Hold for 30 seconds and repeat three times, alternating legs in between.

4. GROIN STRETCH

The inner muscles of the thighs can be easily forgotten and left out of one’s stretching regimen. But in reality, these muscles can tighten quite easily with exercise, creating muscle tension and discomfort. To do this stretch, start out by lying flat on your back with a strap looped around one of your feet. Stretch your leg out to the side, creating a 90-degree angle with your torso. To deepen the stretch, pull tighter on the strap (bringing it closer to your chest). Hold for 30 seconds and repeat three times, alternating legs in between.

5. PIGEON STRETCH

Taken from yoga practices, the pigeon stretch is perfect for winter activities and cold weather, because it targets the hips and the hamstrings, contributing to a greater range of motion in the legs. To try this one out, start out in downward dog. Then, lunge forward and bring one leg to the front, resting it on its side. Lean into this stretch by bringing your hips forward and sitting up as straight as you can. Hold for 30 seconds and repeat three times, alternating legs in between.

Originally published in Winter + Spring 2023-24 issue of Well.

Gear for Stretching:

Manduka AligN Yoga Strap $20 

Take your stretch to the next level with this strap! Utilizing yoga straps like this one allows you to stretch your legs in a way that you can’t always do without. This strap is made from 100% natural unbleached cotton and made with dyes free of leads and heavy metals!

FP Movement Never Better One-Piece $98 

This jumpsuit is a piece in the Ultra-Soft collection from FP movement, meaning it feels like butter on your skin. This piece is formfitting with fun back cut outs allowing you to stay cool while you move. Throw on a cute cropped hoodie for those extra chilly days!

LifeStraw Water Bottle $49.95 

An integral part to your muscles, joints and body moving properly is hydration. The carbon filter and membrane micro-filter work hard to make your water taste better and BE better. This filtration system reduces chlorine, odors, chemicals, protects against bacteria, parasites, micro plastics, sand and dirt. Make this your new emotional support water bottle!