The leaves are falling, the temperatures are dropping… The ski season is on its way! Whether you're a beginner or a pro, heading out for one day or a whole season, it’s always essential to look after your body out on the hill.

When you're cruising down the slopes enjoying the sunshine, it can be easy to forget that you’re actually doing a very physical sport. While you might not be out of breath like you would on a run or in the gym, you’re using muscles that are barely used off-snow, and areas like the knees and back aren’t used to the sorts of movements you're about to put them through.

Heading straight onto the slopes having done no exercise or stretching for a while could work for you, but you're risking an injury and having a bit of a miserable week while your friends enjoy themselves.

There’s no need to do a full body workout or a jog around your resort each morning, but a few exercises to loosen up can be what it takes to save your holiday. Here’s some exercises you can do in your room beforehand, and at the bottom of the lift before you set off each day.

Skiing warm-up in your room

Yoga

Working hips / back / hamstrings / overall circulation

A basic yoga routine each morning will wake you up, get the blood flowing through your body and stretch off any tension from the previous day. Here’s an example of a Sun Salutation routine, but you could also make up your own.

Lunges

Strengthening the whole leg / stretching hip flexors

Once you're a bit more warmed up, step into a deep lunge with one leg in front of the other, keeping your knee above the level of your foot. Hold for ten seconds on each side, and repeat.

Warm up at the bottom of the slope

If you’re an experienced and regular skier, a good way to warm up is to go for a slow and easy slope first, to gradually wake things up before then doing a static warm up.

If you're a beginner, feeling nervous or stiff, or haven't done any movement in a while, give these exercises a go before you hit the lift to ease off any tension.

Leg swing

Working hamstrings / calves / hip flexors / circulation

Using your poles for balance, stand on one leg and gently swing your other leg from front to back. Gradually bring it higher until it’s at a comfortable height, and repeat on the other leg.

Lateral leg Swing

Working hips / hamstrings

Similarly to the above, swing your legs out to the side and back across your body, and then repeat on the other leg.

Thigh steer

Opening up the hip flexors / stretching the glutes

Using your poles for balance again, bring one leg up to hip level with your knee bent. Then steer the leg out to the side and back down to the ground. Repeat this on both sides.

Circle Hips

Working hips / midsection / abdominals

With your feet hip-width apart, circle your hips clockwise as wide as possible, then anticlockwise.

Circle Torso

Working back / abdominals

Same as above, but keep your hips still and bend your torso forwards and back up in a circular motion. Repeat the opposite way.

Arm Swing / Shoulder Shrugs / Morning Stretch

Working shoulders / chest / arms

Don’t leave out your upper body! Do any combination of arm stretches and swings to get the blood moving to the joints and keep your little fingers warm!

Now you’ve done all that… you’ve probably earned a hot chocolate!

Don't forget après ski stretching

After all the care put into your morning routine, don’t ruin it by letting your muscles seize up at the end of the day. Make your last run something easy, if possible, to allow yourself to cool down, especially if you've been training or skiing off-piste and really challenged your body.

Once you’re back home, don’t let the post ski beers stop you from doing a bit of stretching. If you have a foam roller, all the better, but either way a good glute and quad stretch will do wonders to get rid of the stiffness and tiredness for the next day.

So there you have it! Whatever your level of experience and fitness there are always precautions you can take to avoid injury and get the best out of your body. So take a quick five minutes before, during and after skiing to give your joints and muscles the TLC they need, and they’ll look after you in return!

Happy Skiing!

Easy Warm Up Exercises for Skiers and Snowboarders