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As with any vigorous physical activity, it is important to prepare the muscles before snowboarding. An aerobic warm-up and stretching session will prevent muscle injury, increase flexibility and enhance you overall riding performance.

Ideally, you should have a proper series of stretching exercises to promote flexibility and suppleness. At the very least, stretch the main muscle groups before heading out for a day's riding.

The following basic stretching exercises should be performed immediately before snowboarding to reduce the risk of muscle and tendon damage and should be repeated in sets of three.

Quadriceps stretch Hold a chair for support if you need to. Stretch by bending your left leg, grabbing your ankle with your right hand and pulling the heel towards your buttocks. Pull gradually until you fee tension in the front of your thigh. Hold for 10 to 15 seconds. Repeat with the other leg.

Hamstring and lower back stretch Sit on the floor with your left leg straight out in front of you, and the right one bent at a 90 degree angle with the right foot against the inner thigh of the straightened leg. Gradually reach down toward the foot of the straight leg with both hands. Hold for 10 to 15 seconds. Change legs and repeat on the other side.

Calf Stretch Stand half an arm's length from a wall with your legs in a scissor position. The left foot is slightly behind the right foot. Place hands against the wall approximately head height, and then slowly bend the back knee until you feel tension in your rear calf. Hold for 10 to15 seconds, switch positions and repeat with other leg.

Groin Stretch _ Sit on the floor with your legs bent, knees facing outward and the soles of your feet together. Start by slowly pulling your feet toward you until they are a few inches from your crotch. Hold them there while you gradually lean forward. Retain this position for 10 to 15 seconds or until you start to feel tension in the groin area.

Spinal twist/hip stretch Sit on the floor with your left leg straight out in front of you, your right leg bent and crossed over your left knee. Begin by placing your left upper arm against the outside of your right knee and gently push the right knee inward while putting your right hand on the floor behind you. Twist your torso clockwise until you are looking over your right shoulder. Hold for 10 to 15 seconds or until you feel the tension along your hip and spine. Change sides and repeat exercise.

Learn more about this author, Janette Peel.
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