Ask the pros: What to do when you can't go snowboarding.

Weathering the current storm at home? We feel ya. So before you sit back down on your sofa to binge whatever Netflix is chucking at you, read what we prepared for you. Yes it starts with some sort of exercise, but scroll down for some fancy bevvy recipe. 

You will eventually get back to the slopes and we bet you'd rather not end up on the jerry of the day insta page on day 1. We asked Claire, snowboard instructor and owner at Corps Fitness to get us some tips:

"Everyone remembers to stretch out their legs (quads and hamstrings)  when training for snowboarding and even pre and post ride (cause we all remember to stretch lol) , but what about the smaller muscles that probably play more of an important role in your riding ? 

Piriformis Stretch

The piriformis stretch works on stretching the lateral rotators of the hip. Anyone who has ever had trouble with pressure on their sciatic nerve will know this stretch. Overly tight piriformis muscles can press against the nerve and cause all sorts of pain in the lower leg and back. These muscles are one of the muscles used the most when ripping it both on snow and initiating spins.

Why is the Piriformis important for snowboarding? The piriformis muscle rotates the femur (thigh) during the hip extension (This movement is lengthening your hip extensors), and abducts the femur during flexion of the hip (They allow you to move your leg or knee up towards your torso, as well as to bend your torso forward at the hip) 

  • Lie on your back and clasp your hands behind your head
  • Rest your right foot on your bent left knee
  • Slowly lift your left leg up to start the stretch, stop and hold for 20-50 seconds when your feel the muscle tighten
  • Lower your left leg to the floor and repeat for 10 reps
  • Switch legs and repeat

Hip Flexor Stretch

Your hip flexors are a group of muscles near the top of your thighs that are key players in moving your lower body. They let you to walk, kick, bend, and swivel your hips. But if your muscles are too tight or if you make a sudden movement, your hip flexors can stretch or tear.

Snowboarding requires hip flexor and glute strength and endurance as well as knowing how to activate different muscles in your legs

  • Form a kneeling position with the right foot forward and a straight spine
  • Maintaining posture and shift the entire body slightly forward
  • Hold the stretch for 10 seconds and then repeat on the other side

Gluteus Stretch

Glutes are the strongest and longest muscle group in your body, commonly referred to as hips or the butt.

Strong glutes are important for proper pelvic alignment, propulsion, and even single limb stance support. Strong glutes also help to support the lower back, and prevent knee injuries during exercises.

  • Sit upright with legs out in front 
  • With one leg straight cross the other leg over at the knee
  • Take your opposite elbow and to bent leg and twist your body in the same direction
  • Keep your butt on the ground, use your back hand for balance and look behind you
  • Hold for 20-30 seconds and repeat on the other leg"

Alright, alright, alright. Enough movement. Let's reward ourselves. Although many of us are stuck at home, it's time to make it fancy and pretend we are at some swell joint drinking cocktail. For that we called on Myles The Mountain Mixologist, who when is not going upside down (in our Shredduh Hoodie) runs a cocktail company, to give us a solid recipe and some tips.


Pic: BlueBird Photography

"The Negroni!  It's a no nonsense, bitter Italian cocktail that packs a punch.  Named after 'Count Negroni' who was served the first one when he complained his Americano cocktail (Campari, Vermouth & soda) wasn't strong enough and so the bartender swapped out the soda for gin.  
Simply equal parts gin, red vermouth and campari stirred (traditionally with the finger) then served over ice with an orange wedge.  It's strong, it's bitter, it's full of flavour and great at any time of the day!
Pro tips on cocktails:
1)  Much like snowboarding, cocktails have always got to be balanced!  If you're adding lemon or lime, balance it out with some form of sugar (sugar syrup, liqueur etc) and visa versa.
2)  Bitters are your friends!  Bitters are the salt and pepper of the cocktail world.  They make flavours in your drinks stand out with only a few drops!
3)  Shake it hard!  When you're shaking a cocktail, put your back into it!  If a cocktail calls to be shaken, it needs to be shaken properly!
So now go get stretched out so you don't pull a muscle shaking your cocktails. 

 

PIC and HEADER The Wardette Studio Commercial  


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