SLED FIT TIP

• Stretch to be a better rider ….  
  You always see football, baseball, and basketball players warming-up and stretching before a game, so why should snowmobilingbe any different. Stretching is an important component of fitness and everyday life, but it is often neglected. Stretching is one of the most under-utilized techniques for improving athletic performance and injury prevention. For example a major cause of lower back pain can be due to poor flexibility of the low back and hamstrings (back of upper leg). A pulled hamstring is very painful and is a very common snowmobiling injury. Stretching is also a great preventive measure for arm pump. Don't make the mistake of thinking that something as simple as stretching won't be effective. Here are just some of the stretching and flexibility benefits:

  • Improve and maintain your range of motion, which improves balance on the sled
  • Increased physical efficiency and performance
  • Increased balance and coordination
  • Decreases risk of low back pain
  • Reduces muscle tension and soreness
  • Decreased risk of injury
  • Improves circulation and concentration
  • Relieves chronic pain 

  Another benefit of stretching is that is can be done anywhere, you don’t need a gym to do it. A light warm up should be done prior to stretching. Stretching is not warming up. Warm-up, can be achieved by doing some light aerobic activity. This can be as simple as walking, doing jumping jacks or running in place. When doing stretches do not bounce, find the point at which you feel the stretch and then hold it. Twenty to thirty seconds is a good general length to hold stretches.  Your stretch point is the point at which you feel the stretch is working but not to the point of feeling pain. The old saying, "No pain, no gain," does not apply to stretching.
  Here is a basic stretching route:

  Hamstring Stretch

  • Stand and straighten your left leg on a snowmobile seat or the running board. Maintain that position with your right supporting leg bent slightly. Hold on to the handle bar for support.
  • Gently bend forward from the hips until you feel the stretch in the back of the thigh, top of calf and at the back of the knee. Without bouncing, hold for about 10 seconds and then intensify the stretch by slowly leaning in further. Repeat the stretch on the other leg.

  Standing Toe Touch

  • Stand with your legs hip distance apart. Bend your knees slightly.
  • Bend at the waist, folding your body down, and reaching your arms down toward your toes.
  • Do not bounce if your hands don't reach your toes. Just stand there with your arms hanging down toward your toes and let all the weight of your head go. If you let yourself hang there a few minutes, breathing deeply and relaxing, you'll see your hands drop a little bit closer to your toes.

  Quad Stretch

  • Stand near your sled, use it for balance if need be.
  • Keeping your back straight throughout, bend your right knee and lift your foot towards your rear.
  • Use your right hand to hold the top of the foot and assist it all the way until your heel is touching your bottom. Feel the stretch in your right thigh.
  • Repeat with your left leg.
  • Tip - Keep your knees parallel, increase the stretch by pushing your hips slightly forward (keep your back straight).

  Lunge Hip Flexor Stretch

  • Begin by standing upright and taking one large step forward with one foot into the lunge position.
  • Rest your hands on the upper thigh of your front leg and gently push your hips forward into the stretch. You should feel this stretch in the hip flexor area of your back leg.
  • Tip - Try to keep your upper body upright and your back as straight as possible.

  Calf Stretch

  • Stand with one leg far in front of the other and lean forward use sled bars for support.
  • Keep the back heel flat on the floor.
  • Bend the front leg to lean forwards and keep the back leg straight.
  • Hold for 10 to 30 seconds.
  • Switch legs, and repeat with the other leg.

  Posterior Shoulder Stretch

  • Stand upright and cross one arm across your body.
  • Using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder.
  • Hold for between 10 and 30 seconds.
  • Switch arms.  

  Anterior Shoulder Stretch

  • Stand upright with the back straight.
  • Clasp your hands behind your back.
  • Slowly lift your hands away from the back and up towards the ceiling.
  • Hold for 10 to 30 seconds.

  Forearm Stretch

  • Start by holding one hand by the fingers and pulling back until you feel the stretch. This stretch can help to relive the notorious arm pump. See photo.
  • Switch arms.

  This is a good start. Once you find your own stretching routine, try to do it a few times a day and I guarantee your riding and training will improve.
  Consult with your doctor before starting any training program.  

  Irina Adams
  Owner/Manager
  Next Level Riding Clinics