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.
• Gluteus Muscles
• Lower back
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.
[SIZE="4"]Recommended Mountainboarding Stretches:[/SIZE]
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.
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.
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.
[SIZE="3"]Calf Stretch [/SIZE]
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.
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”.
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.
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.
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.
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.
[SIZE="3"]Wall Rotation Stretch[/SIZE]
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.