Snowboarding Stretches and Flexibility Exercises


Stretching exercises for snowboarding to improve your performance and do away with snowboarding injuries.


While snowboarding can be exciting to watch, it has to be a rush to do it yourself. More edgy than skiing, it is just you, the board and your sense of balance as you rocket along the trails.

Just remember that it is not simply a matter of jumping on a board and taking off. There are stances to learn, each one allowing the board to do a different maneuver. And then there is learning the proper way to stop, the proper way to turn and for your safety, the proper way to fall. Just like skiing, you can only learn so much on your own; to be safe, it pays to learn from the experts first before going out on your own.

If you’re looking to improve your snowboarding or just seeking to prevent snowboarding injuries it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help. To get started on a safe and effective stretching routine that’s just right for you, check out the Ultimate Guide to Stretching & Flexibility.


History of Snowboarding

snowboarding_1As it sometimes happens when a new sport is created, there are conflicting reports as to how and who created the first snowboard. The earliest claim on record is that of M. J. Jack Burchett, who fashioned a board from a piece of plywood and a couple of horse reins to use as bindings in 1929.

Still another tale concerns Tom Sims, who, in 1969, created the closest match to a modern snowboard for a science competition. Then, there is the tale of a “snurfer” board (a combination of snow and surf), the name given to a creation of Sherman Poppen who was looking to make a different kind of toy for his daughter to use in the winter, way back in 1965.

Regardless of whoever created it first, it was Dimitrjie Milovich who developed the design that is still in use today. An avid surfer, he simply combined the traditional design of downhill skis, skateboards and surfboards into something light enough, flexible enough, and sturdy enough for use in the snow. By the 1980s, snowboarding competitions had spread across the United States and the world, and by 1998 was admitted into the Olympic Games.

Its popularity today has spawned countless magazines, blogs and video shows on YouTube. The ski resorts that had originally restricted its use in the beginning now have special areas set up just for snowboarders to use. Since the sport combines the skill of skateboarding with the thrills of downhill skiing, these board parks include plenty of slopes and pipes. Every winter sees a new crop of students, between 12 and 24 trying their hands at finding their way into a new obsession.


Anatomy Involved

Unlike skiing, you only have your feet, knees and core to operate the board. The board is shaped to glide freely over snowy terrain and your feet and knees steer the board and handle the majority of the stress while riding. Your core muscles are important for maintaining your balance, along with your arms. Like riding a skateboard over snow, it requires a solid stance, fantastic sense of balance, and strong ankles and knees.

It starts with the ankle ligaments: the lateral (outside), which connects the bones of the ankles as well as providing fine control of your feet, and the medial (inside), which provide stability to your ankle during movement. The calf muscles provide the energy and power for making those radical movements on the board, flexing, pressing and turning the ankles to alter the angle of the board, downhill and uphill.

Providing part of the support for your calf muscles, as well as helping to stabilize your stance while riding, are your knees. The four major ligaments provide stability to the knee joint to turn the board while riding: the medial collateral ligament (MCL); the lateral collateral ligament (LCL); the anterior cruciate ligament (ACL); and the posterior cruciate ligament (PCL). While your quadriceps, or thigh muscles, control the flexing of your knee during the ride.

The core muscles of the lower abdomen provide you with balance and an overall stability to your stance during the many tricks, turns and stunts of the sport. They also help to stabilize and support the movement of your hips while riding, and keeping your core muscles tight when falling will help to absorb some of the shock to protect your back muscles when you land.


Most Common Snowboarding Injuries

snowboarding_2Even the strongest and most skilled snowboarders can get hurt, which is why new snowboarders need to learn all they can about safety before attempting to ride on their own. Even if you ski regularly, the body tension for snowboarding is much more intense than it is for regular downhill, and the movement is completely different. All the variants that make up this sport vary the injuries as well.

The most common injuries for participants of this sport are sprained or fractured wrists, elbow dislocations, deep contusions and rotator cuff injuries. The majority of these are caused by falling, and just like skiers, even snowboarders need to learn how to fall properly, because neck injuries and concussions are also possible during a fall. Not to mention a bruised tailbone, which can be quite painful to deal with afterwards.

There is also a rather sneaky injury that has become a signature of the sport itself. Snowboarders Ankle is a fracture to the lateral process of the talus bone, deep in the ankle itself. It got its name when it was discovered to be 15 times more prevalent in snowboarders, when compared to skiers. The ankle swells quickly, and may be thought sprained until a CT scan reveals the truth of the injury when the pain does not abate after elevation and ice.


Injury Prevention Strategies

The first tip, which is true for any sport that requires great balance, is to learn how to fall correctly. This technique is taught in both skiing and snowboarding classes, and is essential to coming back from the slopes unhurt.

It also helps to wear wrist and ankle braces, knee pads and a tailbone pad whenever you ride. Do not worry that they will ruin your style, because they will be hidden, for the most part, beneath your outer clothing.

Strength and flexibility training for the sport will also go a long way to preventing needless injuries, and part of that is mastering the wobble board. The wobble board will work every muscle you will need for steering the snowboard, as well as strengthening your core. Work the wobble board into your normal exercise regimen about two or three times a week, for about fifteen minutes at a time.

Other than exercising and safety equipment, there are some basic safety rules that you can adapt to lower the risk of injuries while snowboarding.

  • Do not take on any run that you cannot manage safely.
  • Stay aware of other skiers and boarders while riding.
  • Do not go out alone and do not experiment alone, ever.
  • Keep equipment in good condition and make sure you check it regularly.
  • And most importantly, do not show off; it is just plain reckless.


The Top 3 Snowboarding Stretches

Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don’t make the mistake of thinking that something as simple as stretching won’t be effective. Below are 3 very beneficial stretches for snowboarding; obviously there are a lot more, but these are a great place to start. Please make special note of the instructions beside each stretch.


snowboarding-stretch_1Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.






snowboarding-stretch_2Squatting Leg-out Adductor Stretch: Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground.






snowboarding-stretch_3Single Heel-drop Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground.





Get more Stretching Exercises here...

The Stretching Handbook, DVD & CD-ROMWhile the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider variety of stretches.

To do away with stiff, tight muscles and joints, and improve your full body mobility and freedom of movement, grab a copy of the Ultimate Guide to Stretching & Flexibility (Handbook, DVD & CD-ROM).

In total, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. Plus, over 80 printable stretching routines for 22 sports and 19 different muscle groups.

The DVD also includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus CD-ROM that allows you to print out over 80 stretching routines that you can take with you wherever you go.

The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Ultimate Guide to Stretching & Flexibility for yourself.

Brad Walker - AKA The Stretch CoachAbout the Author: Brad is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best-Seller lists. Google cites over 100,000 references to him and his work on the internet. And satisfied customers from 122 countries have sent 100's of testimonials. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy.

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