If someone told you how much their body ached after a day of skiing, you’d probably never want to click into a pair of bindings and hit the slopes. Do not fret. Pain and agony are not the only words you need to describe the first day of your ski vacation. With a little bit of preparation and maintenance, freedom from post-ski day soreness can be yours.
The following are a few yoga-inspired tips and techniques that will help sharpen your fitness edge and get your body tuned up for some downhill fun.
Just say no to quivering quads
At least six weeks before a ski vacation, take every opportunity you can to strengthen your quadriceps. Perform wall sits, yoga chair pose, warrior lunges, and horse stance squats as often as you can, intermittently throughout the day. There is no need to try and fit a full yoga class into your already busy schedule. A little bit of time spent here and there will suffice. Just be sure and do it, or you will suffer the consequences of tired legs too early in the ski day.
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For some, sitting for hours at an office desk is an absolute nightmare. Being sedentary while displaying poor posture is not just painful, it’s bad for your health. A decrease in productivity, a negative attitude, and a disdain for your work are all unpleasant side effects of having to be chained to your desk all day. So I say, let’s fix that.
If you care about your attitude, your career, and your health, I encourage you to take some time and practice the following stretches. Do not be a victim of the spine-wrecking 40-hour work week. Instead, take charge and move your body throughout the day by stretching, bending, and breathing.
You may notice a theme with these suggested stretches, and that is to stand up! Even if you don’t get around to stretching, at least stand up from time to time while at work. A little bit goes a long way in keeping your body healthy.
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Are you traveling during summer vacation? Probably so.
Do you stretch on these trips? You can guess the answer to this is usually NO!!
Personally, I travel at least twice a month and I use these two following stretches all of the time to open my tight hips and lengthen my hamstrings after hours of sitting.
It’s important to remember excessive amounts of sitting may cause lower back pain from shortened hip flexors that can pull the pelvis forward resulting in discomfort. Also, sitting will place increased amount of pressure on the spine compared to standing or lying down.
Here’s a simple solution that will keep you feeling good as you take on all of the adventures and activity in your vacation itinerary.
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Super active quadriceps, strong hamstrings and monster gluteal muscles are what propel a road bike across pavement. Just take a look at the lower bodies of famed cyclists such as Lance Armstrong or Cadel Evans and you will see some serious power pent up in their legs. In professional racers, the contractibility of muscle fibers is beyond efficient, and the speed at which they fly up steep grades is unimaginable.
While we may not boast the title of ‘Tour de France winner,’ we can still enjoy trying our best in a local bike race or just having fun while riding along our neighborhood bike path. Either way, nursing our well-used legs is of great importance. Post ride or race, ice and massage are crucial for speed of recovery, and so is yoga.
The following yoga poses are superbly beneficial to anyone who enjoys spending time in the saddle, i.e. the bicycle seat.
You might as well call this ‘cyclist’s lunge,’ as it is helpful for runners and riders alike. With the front knee directly over the ankle and the back leg stretched as far back as possible (toes on the ground) the psoas muscle receives a lovely stretch for restoration of length and suppleness. In cycling, the psoas muscle is responsible for bringing the knee forward at the top of the pedal stroke, as well as keeping the pelvis stable while pedaling.
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A great butt can stop traffic and even score you a few free drinks at the bar, but a person’s butt is also the window to their fitness. Chances are, if your glutes are in great shape, so is the rest of you. In addition to having a well rounded fitness routine, a tight and firm butt is also a great indicator that someone has a healthy and clean diet.
Most people think that the shape of their butt is the shape of their butt and there is nothing they can do about it. Some people are born without that crease under their tush, some are destined to always have it, some have cellulite, and some are smooth as a baby, right? Wrong.
Men tend to gain weight around their middles, and women tend to gain weight around their butt and hips. It’s just science. No one, however, is born with a high tight, bullet bouncing tush- it takes work. Therefore, you should work your glutes like they are a badge of honor.
Whether you want to get rid of your cellulite, wear boy short undies with confidence or add a little shape to your flat-as-a-pancake tush, we’ve got your plan to whip your butt into shape.
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