Flexibility training for snowboarders

When you refer to flexibility training, its all about the amount and range of motion that your body joints can manage when undergoing exercise. This involves not only your muscles, but your tendons and ligaments also.

Naturally flexibility training is pretty pointless for Darts, but for a sport like snowboarding, snowboarders would be foolish to ignore their flexibility and you will soon know when yours is not up to scratch! For boarding, you will be tending to use muscles like the hip rotators, your abs and torso and low back extenders and flexors. So the stretching you need to do will help to increase your flexibility - alongside your strength workout to help build your overall strength.

Suggested workout details :

Times per week :

To start with every other day, once been doing for a few weeks, then every day.

Duration :

Routine should take 10-15 minutes

Activity :

When stretching, make sure you stretch to the point of tightness, but not to pain. Do not 'bounce' to increase the stretch further and when you feel tension in your stretch simply hold 15-20 seconds

Piriformis stretch

Lie flat on your back, with hands behind head. Keep your right foot on the floor and rest your left foot on your now bent right knee. The slowly lift your right leg up. Stop and hold for between 15 and 20 seconds once you feel a tightness in your hip muscles. Then lower and repeat. Finally switch and do the same number of reps with the other leg

Seated twist

When sitting on the floor, cross your bent knee over the straight leg and place your opposite arm on your bent knee and push gently. Hold for 30 secs and then rotate the upper body to work on the other side holding for 30 seconds again. Switch legs and then repeat exercise.

Hip Stretch

To stretch hip muscle at front of leg, Stand up, take a step back with one leg and then bend the knee of the other. Keeping back leg straightm bend forward until you can feel your hip muscle stretch. Hold for 15-20 secs and then relax. Repeat and then switch legs for the same number of reps.

Quad Stretch

For the large leg muscles you will use so much. Whilst standing find a chair or wall for balance and then lift one leg behind you and grasp your ankle with your hand. Then pull your leg up towards your bum keeping your knees together until you feel a stretch up the front of your leg - hold for 20 - 30 secs and then relax. Repeat and finally switch legs.

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