How to stretch before Mountainboarding

DirtBlogger · 10-21-2009, 06:21 PM

10 Mountainboarder Stretches that will improve your Ride

Although you may think it unnecessary a ten minute stretch routine before mountainboarding can mean the difference between strong, relaxed, riding muscles, or sore, tight quads, and a sore back at the end of the day. So make sure to take a few minutes before you ride to stretch all the major muscle groups.

• Calves
• Gluteus Muscles
• Hamstrings
• Lower back
• Quadriceps

Quote:

Things to remember when doing stretches:
• Try to avoid sudden jerky movements.
• Hold each stretch for 10-20 seconds and repeat each one several times.

Recommended Mountainboarding Stretches:

Hamstring Stretch

The hamstring (back of your leg) can be very stiff after a day of riding, but if you take the time to stretch properly this discomfort can be avoided

How it is done: sit down with your legs straight out in front of you. Reach forward with your hands as far as is comfortable (touch your toes if you can) and hold the stretch. You will feel the stretch right behind your knees.

Quad Stretch

The quad stretch gets the large leg muscles that work so hard when you are out shredding the earth. It should be done while standing and using a chair or the wall for balance.

How it is done: Lift one leg behind you and grasp it with your hand. Pull the leg up toward your butt, keeping your knees even with each other. You will feel this stretch all the way through the top of your leg. Stretch one leg at a time, the switch.

Hip Stretch
This stretches the hip muscle on the front of your leg, right beneath your hip bone.

How it is done: Stand up and take a step back with one leg while bending the knee of the other leg. Keep the back leg straight, bend forward until you can feel the hip muscle stretch.

Calf Stretch

This is one of the most important stretches for mountainboarders. Your calf muscles (back of lower leg) can be very stiff after riding so be sure to stretch them out properly.

How it is done: Put your arms on the wall like you are about to be frisked. Place one leg forward and the other leg back. Shift your weight to the back leg and press against the wall until you feel the stretch in your calf. Switch legs and stretch again.

It is a good idea to stretch your calf muscles before and after you ride.

Abdominal Stretch

This stretch targets your abs (stomach) but also relaxes your lower back which can get very stiff from mountainboarding.

How it is done: Lie on the floor on your belly, with your hands besides you like you are about to do a push up. Keeping everything relaxed, press up with just your arms. In yoga this stretch is known as the “cobra”.

Hamstring Stretch

This stretch targets the muscles in the back of your legs.

How it is done: While seated with your feet together , reach down and grab your ankles or toes. Hold the position once the stretch is felt in the back of the thigh. Make sure you keep your knees straight.

Hip Stretch

How it is done: While seated, bend one leg and across it over the opposite leg- the outside of your foot will be next to the outside of the opposite knee. Twist your trunk towards the knee, placing your elbow on the outside of the knee. Push on the outside of the knee until you feel a stretch.

Chest Stretch

How it is done: While standing in a door way, or at the edge of a wall, place your forearm against the wall, with your elbow away from your side. Then step through door way or past wall with leg on the same side. Feel stretch across the front of your chest. Hold 30 seconds. Repeat on the other side.

Shoulder Stretch

How it is done: Clasp your hands behind your back and slowly lift them up until you feel a stretch in your shoulders. Make sure you keep your upper body straight. Do not lean forward.

Wall Rotation Stretch

How it is done: While standing with your back to the wall, positioning yourself about a foot or so away. Keeping your abdominals contracted and maintaining perfect posture, slowly rotate to your right while reaching your left hand across your body to touch the wall. Hold for two or three seconds. Repeat to the other side. Complete 8 to 15 reps on each side.

Mountainboarding can increase muscular strength, flexibility and overall endurance. It can be a rough work out, particularly on your calves, butt muscles, hamstrings, shoulders, arms and quadriceps. It also exercises the abdominal muscles. It can help improve your balance, coordination, and agility. But can also be hard on the body, so remember to warm up and stretch before riding, wear the appropriate protective gear, know your limits, and have fun out there on the hill.

hank · 10-21-2009, 07:56 PM

Nice work, Dirtblogger! You're the man...

OchoCinco · 10-22-2009, 05:37 AM

I have seen Dirtstar stretch as a group before. They got that stuff figured out!

McCarver · 10-22-2009, 06:06 AM

I wonder what other things the Dirtstars do as a group?

McCarver · 10-22-2009, 06:13 AM

Even though I wasnt planning on riding today I decided to try out some of these stretches, I only made it halfway through the routine was already doing this:

Mutley · 10-22-2009, 11:43 AM

hey I was about to post about streches. I can't touch my toes without bending my knees. In fact I can't touch my knees without bending my knees

I really need to improve on this it puts cramp on my powerslides!

Josh · 10-22-2009, 11:56 AM

I cant touch my toes either i am nearly 30cm away from touching them.
Will definately try out the stretches.
Thanks dirt blogger

Mutley · 10-22-2009, 12:01 PM

woohoo thought i was alone!

McCarver · 10-22-2009, 12:02 PM

If it makes anyone feel any better I have never been able to touch my toes, even as a kid. I think my problem is more of a spine issue than being too tense, but I definately would like to incorperate these stretches into my ride routine, atleast to the best of my ability.

Jasper · 10-22-2009, 12:14 PM

lol i cant and im 15

doned · 10-22-2009, 12:23 PM

yeah..you`re the man. Its a fact, always doing this when wakeboarding in November

McCarver · 10-22-2009, 01:06 PM

Am I the only one that thinks that the vitruvian man in the first post should be wearing Hillbilly buttpads instead of boxers?

McCarver · 10-22-2009, 01:15 PM

BryceAZ · 10-22-2009, 01:33 PM

It would add a touch of class to this thread for sure.

BgSurfer · 10-22-2009, 02:22 PM

If it wasn't for T'ai Chi and Karate warm-ups and stretches, I wouldn't be doing many things.

Stretching helps cut down on injuries too.

McCarver · 10-22-2009, 02:56 PM

Paintbrush is as "High Tech" as I go, and there is a lot more "high" than "tech" going on here.

Jhammo52 · 10-22-2009, 03:35 PM

can't touch your toes? seriously?

the only pre-ride stretch I do is stand on board, bend over and place palms on the ground.

Raoul Duke · 10-22-2009, 03:35 PM

I can touch my toes and the ground.. was surprised the beer gut doesnt get in the way...

Josh · 10-23-2009, 01:07 AM

Quote:

Originally Posted by Jasper

lol i cant and im 15

Well i am only 14
I think i touched them once when i was 7 haha

The 6th degree · 10-23-2009, 05:42 AM

I can see my toes...does that count?

10-22-2009, 06:06 AM	#4
McCarver 3rd Level Google Master Join Date: Apr 2009 Location: Costa Rica Posts: 7,815	I wonder what other things the Dirtstars do as a group? __________________ The Best Mountainboard Forum in the World To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

10-22-2009, 06:13 AM	#5
McCarver 3rd Level Google Master Join Date: Apr 2009 Location: Costa Rica Posts: 7,815	Even though I wasnt planning on riding today I decided to try out some of these stretches, I only made it halfway through the routine was already doing this: __________________ The Best Mountainboard Forum in the World To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

10-22-2009, 12:02 PM	#9
McCarver 3rd Level Google Master Join Date: Apr 2009 Location: Costa Rica Posts: 7,815	If it makes anyone feel any better I have never been able to touch my toes, even as a kid. I think my problem is more of a spine issue than being too tense, but I definately would like to incorperate these stretches into my ride routine, atleast to the best of my ability. __________________ The Best Mountainboard Forum in the World To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

10-22-2009, 01:06 PM	#12
McCarver 3rd Level Google Master Join Date: Apr 2009 Location: Costa Rica Posts: 7,815	Am I the only one that thinks that the vitruvian man in the first post should be wearing Hillbilly buttpads instead of boxers? __________________ The Best Mountainboard Forum in the World To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

10-22-2009, 01:15 PM	#13
McCarver 3rd Level Google Master Join Date: Apr 2009 Location: Costa Rica Posts: 7,815	__________________ The Best Mountainboard Forum in the World To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

10-21-2009, 07:56 PM	#2
hank Member Join Date: Jun 2009 Location: Massachusetts, USA Posts: 42	Nice work, Dirtblogger! You're the man...

10-22-2009, 05:37 AM	#3
OchoCinco Monkey Boy Join Date: Sep 2009 Location: Poland Posts: 149	I have seen Dirtstar stretch as a group before. They got that stuff figured out!

10-22-2009, 11:43 AM	#6
Mutley Senior Member Join Date: Jun 2009 Location: Cheltenham Posts: 503	hey I was about to post about streches. I can't touch my toes without bending my knees. In fact I can't touch my knees without bending my knees I really need to improve on this it puts cramp on my powerslides!

10-22-2009, 11:56 AM	#7
Josh Senior Member Join Date: May 2009 Location: Australia Posts: 191	I cant touch my toes either i am nearly 30cm away from touching them. Will definately try out the stretches. Thanks dirt blogger

10-22-2009, 12:01 PM	#8
Mutley Senior Member Join Date: Jun 2009 Location: Cheltenham Posts: 503	woohoo thought i was alone!

10-22-2009, 12:14 PM	#10
Jasper Mod extraordinaire! Join Date: Sep 2009 Location: UK, Derbyshire, Heanor Posts: 2,696	lol i cant and im 15

10-22-2009, 12:23 PM	#11
doned Senior Member Join Date: Oct 2009 Location: Hamburg/ Germany Posts: 302	yeah..you`re the man. Its a fact, always doing this when wakeboarding in November

10-22-2009, 01:33 PM	#14
BryceAZ I ride GI, I eat tacos Join Date: Jul 2009 Location: Arizona Posts: 1,638	It would add a touch of class to this thread for sure.

10-22-2009, 02:22 PM	#15
BgSurfer Zen Carver Join Date: May 2009 Location: Bluegrass Hills Posts: 2,142	If it wasn't for T'ai Chi and Karate warm-ups and stretches, I wouldn't be doing many things. Stretching helps cut down on injuries too.

10-22-2009, 02:56 PM	#16
McCarver 3rd Level Google Master Join Date: Apr 2009 Location: Costa Rica Posts: 7,815	Paintbrush is as "High Tech" as I go, and there is a lot more "high" than "tech" going on here. __________________ The Best Mountainboard Forum in the World To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

10-22-2009, 03:35 PM	#17
Jhammo52 Sensei Moderator Join Date: Jul 2009 Location: UK Posts: 900	can't touch your toes? seriously? the only pre-ride stretch I do is stand on board, bend over and place palms on the ground.

10-22-2009, 03:35 PM	#18
Raoul Duke Resident Drunk Join Date: Apr 2009 Location: Ciudad Colon Costa Rica Posts: 1,309	I can touch my toes and the ground.. was surprised the beer gut doesnt get in the way...

10-23-2009, 05:42 AM	#20
The 6th degree Senior Member Join Date: Jul 2009 Location: Preston, UK Posts: 775	I can see my toes...does that count?

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