Stretching

by (Osteopath & Clinical Pilates Instructor)

Everyone knows that stretching and gaining flexibility is a great way to help reduce the chance of injury, but you may be unaware of the different types of stretching and when each type is optimally used.

Below I have explained the two main types of stretching with examples for the lower limbs that you can practice at home.

Dynamic Stretching is when you stretch the muscle in an active repetitive motion. This is best used within a warm up preparing the body for the range of motion ahead. An example of dynamic stretching is leg swings.

Leg swings- Using a wall, fence or object next to you for support, swing one leg forward and back like a pendulum. Ensure your posture is tall and the rest of the body is upright, all of the range of motion should be coming from the hip joint. Gradually ease into the movement and increase the range of swing over time. Aim for 20 leg swings then swap legs.

Static Stretching is when you hold the stretch of the muscle for a period of time, normally around 30-40 seconds. Static stretching is best to be preformed after exercise when the muscle is warm.

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Helpful snow season tips!

by (Osteopath & Clinical Pilates Instructor)

If you’re a skier or snowboarder, I think we can all agree that we know that feeling of being unable to walk up our lodge stairs, sit down on a chair, or bend over to do our boots up after day 1 of being on the slopes! This soreness that you experience in your calves, quads, and glutes comes from too much unaccustomed exercise and is known as Delayed Onset Muscle Soreness (DOMS).  Below are some tips to help you minimise DOMS:

snow season Ash

 

MOST IMPORTANTLY: There is no substitution for good preparation.

The best way to minimise DOMS is strengthening exercises and specific preparation. If you would like a specific tailored program, contact our reception team and they can book you in with someone to help. But…if you haven’t got around to the preparation, try to do the following to help yourself.

 

 

Hydration: On average we should consume about 2-3L of water per day. At the snow, you must remember you’re spending a full day exercising so be for sure to have more water than usual.

 

Magnesium supplement: Magnesium is a fantastic supplement to help support our musculoskeletal function and improves our ability to recover … read more »