Introduction
A short post-ski sequence to restore range and reduce stiffness. Order: feet to torso, then breathing to downshift the nervous system. Optional gear: mat, light band.
Protocol – 4 recovery blocks
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Ankles – knee-to-wall & circles
2×45 s/leg: drive knee to the wall without lifting the heel; then slow ankle circles.
Bottom-up approach—restore dorsiflexion after a day in boots. -
Hips – 90/90 or lunge stretch
2×45 s/side. Hold end range with calm breathing; long spine.
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Thoracic rotation – open book
2×8–10 slow reps/side; hips steady, eyes follow the hand.
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Recovery breathing
3–4 min: exhale longer than inhale (e.g., 4–6), nasal breathing, soft ribs—lower heart rate.
Typical Mistakes
- Pushing too hard instead of gentle stretch.
- Rushed breathing—no extended exhale.
- Lumbar rotation instead of thoracic.
- Skipping the weaker side.
Common Questions
Best timing?
Right after skiing or in the evening. Short and frequent beats long and rare.
Do I need equipment?
Optional: light band and a yoga block/pillow for comfort.
Pain during drills?
Reduce range and intensity—seek relief, not pain. Stop if it worsens.
Instructor’s Tip
“Breathe like fogging a cold window—long exhale relaxes tissue tone and brings ease back to movement.”
Conclusion
Consistent mobility plus breathing keeps you fresher for the next day—more range, less tightness.