5 Tight Muscle Treatments - Ask Doctor Jo

5 simple exercises to ease body fatigue and stretch muscles

Everyone knows that in order to avoid injury, you need a proper warm-up before any physical activity. Snowboarding is no exception. At the large-scale snowboarding festival Quiksilver New Star Camp in Sochi, we learned five basic exercises that can be used as a cool-down. Anna Orlova - rider Roxy, vice-world champion in freeride, winner and medalist of stages of the Freeride World Tour, as well as other international and Russian freeride competitions, shared the secrets of competent stretching.

Hal -asana, or the plow pose

Lie on your back, arms extended, palms on the floor. Raise your legs and put them behind your head, trying to straighten them and reach the floor with your socks. If you can't touch the floor with straight legs, let your feet hang in the air. Slowly return to starting position.

This basic exercise will help stretch your spine, which is very important when rolling. The neck will also get tired from wearing the helmet for a long time, so you will relieve it of tension.

Adho mukha svanasana, or dog face down

Lean to the floor like this to reach out with your palms. Take a large step back with both feet. Arch your back. Keep your feet firmly pressed to the floor, push with your hands so that the body moves back. The main thing is to keep the knees straight.

During this exercise, the blood rushes to the head, the state of health improves, the spine is stretched.

Eka pada rajkapotasana, or pigeon pose

Bend your palms to the floor and step back with one foot. Bend the second at the knee, turn the foot in the opposite direction. To make the exercise more difficult, you can lean towards your leg with your arms extended in front of you. Repeat on the other leg.

This position stretches the leg muscles well, allowing you to maneuver more easily on slopes and not feel overly stressed.

Quadriceps stretch one knee

Stand on one knee, grab the ankle of your back leg. Gently pull it towards you.

Exercise will take care of the muscles of the lumbar region and the front of the thigh.

Uttanasana, tilt to feet

The feet are parallel to each other. Bend your straight body towards your legs and grab your knees. Relax your back and necke. Without bending your legs, stay in this position for about 10-15 seconds.

This position relaxes the back well, activates blood circulation and relaxes the clamps.

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