5 basic stretching exercises by Alina Balashova

5 basic stretching exercises by Alina Balashova

Taking on the techniques of pro-riders.

Neglecting to warm up before exercising is a pretty dangerous thing. Even the shortest stretch can prepare the body for the upcoming load. During a morning workout at Quiksilver Nieuw Sterrenkamp we met with pro rider, blogger and awesome Roxy girl Alina Balashova.

In our selection you will find some simple basic warm-up exercises that will warm up your muscles and prepare your joints and ligaments for riding in the mountains. Remember that regular warm-up exercises significantly reduce the risk of injury.

Neck Stretch

• Place your right hand on the back of your head, close to the parietal region;
• Tilt your head forward with your hand and then turn it to the right, aiming to touch your right shoulder.

Shoulder Stretch

• Stand up straight, feet shoulder width apart, or sit in a comfortable position and straighten your back (as in the photo);
• Straighten your left arm and extend it in front of you. With your right hand, press your left elbow to your chest;
• Recommended time: 10-15 seconds for each arm.

Tip: Try to bring the straightened right arm to the left shoulder as much as possible, and vice versa, the straightened left arm to the right shoulder.

Alternative shoulder stretching exercise

• Put your left elbow behind your head and hold it with your right hand. Try not to tilt your head forward. Gently press your elbow with your right palm and bring it as far away from you as possible;
• Hold this position for 10 seconds;
• Perform the exercise on the other arm.

Exercise for stretching quadriceps

• Stand straight;
• Bend your left leg at the knee and hold it with your left hand;
• Pull the left foot toward the buttocks so that you feel the tension;
• Hold this position for 10 seconds;
• Perform the exercise on the other leg.

Stretching while lying on your back

• Lie on your back;
• Bend one leg and pull it to the opposite side;
• Put your hand around your knee;
• Extend your arm and point your gaze in her direction;
• Hold this position for 10 seconds;
• Perform the exercise on the other arm.