concept 2 SkiErg - SkiErg Warm-up and Cool-down Stretches

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INSTRUCTOR’S MANUAL
Stretches to Use Before and After a SkiErg Workout
These stretches can be done both before and after your workouts. We suggest that you start by trying
all of these stretches, and work toward developing a routine using the stretches that work best for you.
BEFORE STRETCHING: It is important that your body be adequately warmed up before you attempt
to stretch. We suggest that you ski lightly for 3–5 minutes to increase blood flow and prepare the
musculo-skeletal system for the stretching sequence to follow.
PREWORKOUT STRETCHES can be held for approximately 10 seconds.
POSTWORKOUT STRETCHES can be held for up to 30 seconds.
ALL STRETCHES
• Should be done in a static, relaxed and patient fashion. NO bouncing or abrupt movements.
• Should include full deep breaths, expanding the diaphragm on inhalation, for maximum results.
• Should be repeated on both sides if a unilateral stretch.
• Can be repeated for 3–5 repetitions.
BICEPS, TRICEPS
Put one arm behind your head
as shown, grabbing the elbow
with your other hand. Pull
gently. Repeat on other side.
HAMSTRINGS,
GASTROCNEMIUS,
ACHILLES BACK
Push into a bridge with straight
legs and arms. Stretch one leg
at a time.
QUADRICEPS, HIP FLEXOR
Stand and stretch your quad by
bending your leg back until you
can grab your foot. Gently pull
your leg up against your butt.