Originally Posted by comprex
So, is there any conclusion as to the value of during-activity stretching or post activity stretching?
Here's my take:
First, I don't advocate "stretching" in the traditional sense before or during activities. But I do advocate "dynamic warm-up" or "movement preparation" before activities as a way to get the body ready to do the activity ahead. This would involve some muscle activation and some dynamic stretches (2-3 second hold) but no static stretches (which typically are 30s + in duration). Just pointing that out as clarification.
Along these lines, I think there is a benefit to re-doing a wam-up after lunch if you've taken an hour or more off. In that case I would say either do the full warm-up again or pick just a few of the exercises that are the areas where you have the most issues.
It depends is my answer to during-activity stretching. If you have significant asymmetries or movement dysfunction, then a set of say the glute activation moves at the top of every few runs could be beneficial to you in terms of helping to correct that movement. But if your goal is to get an extra couple of runs at the end of the day, I don't think any on-snow stretches or activations will help much. The work you do away from the hill - strength and conditioning training is what will help to extend the day.
In terms of post-ski stretching, I think this is a great idea, and can help with long-term flexibility as well as help you to feel better the next day. This is where I do like static stretching. You can do the stretches immediately after you ski, but it isn't necessary - you can do it later in the day too. If you are about to get into the car for an hour or more, then I would suggest doing a hip flexor and a quad stretch before you get in the car. I recommend foam rolling before you stretch, and then if you have any sore joints or muscles, ice after you stretch.
Popcorn-worthy answer? :)
Originally Posted by 911over
Elsbeth, nice routine & video. I love dynamic stretching before athletics or training. Have been trying to figure out something for skiing after a 1 hr drive to the slopes, carrying skis, etc.and not wanting to stretch in a crowded lodge then sitting through a cold lift ride. I'm going to try this routine about 1/2 down my longish warm up run. It's nice to get the kinks out from sitting in a car, hiking uphill in the snow & sitting on the lift. Kinda like realigning & activating after a stretch of sitting. Hip complex, thoracic outlet, a bit of activation , nice.
Thanks - glad you like it! Let me know how it goes or if you have any suggestions as I will probably tweak it and do a new version for 2011.