Get Your Body Slope-Ready: 6 Essential Stretches for Snowboarding

|| Category: Fitness & Physiotherapy || 

Before you hit the piste, carving turns and riding powder, a quick warm-up can make a huge difference in both performance and injury prevention. Spend just 10 minutes on these six stretches to prepare your body for everything the mountain throws at you.

 
1. Child’s Pose

Why it matters: Gently opens the low back and hips, easing any stiffness from travel or daily life.

How to do it:

Kneel on the mat and sit back onto your heels.   Knees on the outide of the mat, big toes touching.Walk your hands forward, lowering your chest toward the floor. Rest your forehead on the ground or a block. Breathe deeply for 60 seconds, feeling the stretch along your spine and hips.

2. Puppy Pose

Why it matters: Targets the shoulders and upper spine, improving reach and balance when you lean into turns.
How to do it:

From hands and knees, walk your hands forward and let your chest drop toward the floor.
Keep hips over knees and focus on sliding your chest down without collapsing your lower back.
Hold for 60 seconds, breathing into the stretch across your shoulders.

3. Yogi Squat 

Why it matters: Opens the hips and groin, helping you maintain a strong, low center of gravity on your board.
How to do it:

Stand with feet wider than hip‑distance, toes slightly turned out.
Bend your knees and sink your hips toward the ground, bringing your palms together at chest level.
Use your elbows to gently press your knees apart.
Stay for 60 seconds, keeping your chest lifted.

4. Kneeling Adductor Stretch

Why it matters: Lengthens the inner thighs, aiding smooth weight shifts between edges.
How to do it:

Kneel on your right knee with the left leg extended to the side.
Keep the left foot flat and toes pointing forward.
Shift your hips back and down, feeling the stretch along your inner thigh.
Hold for 30 seconds, then switch sides.

 
5. 90/90 Hip Stretch

Why it matters: Improves rotational mobility in both hips—key for twisting into and out of turns.

How to do it:

Sit with your right leg bent at 90° in front and left leg bent at 90° behind.
Keep both knees stacked and feet flexed.
Lean forward over your front leg to intensify the stretch, then rotate your torso toward the back leg.
Hold each position for 30 seconds, then swap sides.

 
6. Lying Back Rotation

Why it matters: Mobilizes the thoracic spine, helping you maintain balance and recover from falls.

How to do it:

Lie on your back with knees bent and feet flat.
Stretch your arms out to a T, palms down.
Slowly lower both knees to one side, keeping shoulders grounded.
Hold for 30 seconds, then switch directions.

 
Pro Tips for Maximum Benefit

- Warm up dynamically
- Come out of the pose calmly
 - Never - go - into - pain

With these six targeted stretches in your pre-ride routine, you’ll enjoy sharper turns, stronger riding and you will lower your chances off getting injured! Safe shredding!

Love,

Sam

Keywords: physiotherapy, exercises, mobility, stretching, mobility snowboarding, snowboarding warm-up, warm-up