With nearly a week of the Ski/Board Conditioning class completed, these winter warriors are beginning to understand the need to be flexible. It's easy to have muscles tighten up in the cold. This can lead to strains, sprains and more serious injuries.

The five critical areas of snow sports training are: flexibility; cardiovascular endurance; muscle strength and endurance; balance; and core conditioning.

These areas are important to work on whether you are out walking your dog, shoveling your driveway, plowing through powder on the slopes, snowshoeing or cross country skiing.

Last week we talked about ways to improve balance (you can find the column at www.tahoedailytribune.com). This week's topic is flexibility, remembering to always warm up your large muscle groups before stretching. Think of your muscles as a piece of flat taffy - if you try to bend it while it's cold, it may break. To warm up, practice small isolated movements to loosen the ankles, knees, hips, lower back and shoulders. Do side reaches, arm circles, shoulder shrugs, leg swings, trunk twists, pelvic rotations and half squats. Walk, jog or march in place.

Warming up involves muscular contraction, while stretching involves relaxing and lengthening the muscles. The result is flexibility. Stretch by feel, not by force. You can feel a stretch when you notice a tingling sensation in the affected muscle(s). If you feel pain, behind your knee for example, then back off the stretch. Instead, slowly move into your stretches, feel for that sensation, breathe into your stretches and don't bounce. Hold the stretches for 15 to 30 seconds. Include stretches for the back and front of the thighs, hip flexors, buttocks, shins, calves and ankles. The chest, back, shoulders, lower back, back of arms and wrists also need stretching.

Some example of stretches include:

Arms, shoulders and upper back: Interlace your fingers above your head, turn your palms up and push your arms slightly back and up.

Quadriceps: Sit on the floor leaning back on your hands, legs straight. Pull in your right leg so the sole of your foot rests against your left knee. Bend your left leg and pull the foot back, sole up. Reverse legs and repeat.

Lower back: Lie on your back with your legs outstretched. Lift and bend your left knee, grasp it with both hands, pull it toward your chest. Repeat with your right leg.

Hamstring: Sit on the floor with your legs straight and spread apart. Touch your left foot with your hands. Repeat on the right.

Back: Place a ski pole or broom handle on both shoulders and wrap both arms over it to keep in place. Stand with feet wider than hips. Slowly turn your body to the left allowing your head to follow the rest of your spine while looking behind you. Gently turn back to center and then all the way to the right remembering to look behind you.

Next week's column will focus on the four other aspects of snow sports training. And don't forget to come to the Winter Sports Conditioning Camp.

-- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kickboxing.



Facts:

Rhonda Beckham is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Dance Studio. She may be reached at (530) 208-6369, www.tahoetrainer.com and rhonda@tahoetrainer.com.



Winter Conditioning Camp

Dates: Through Oct. 26

Times: Monday-Wednesday-Friday from 8-9 a.m.; Tuesday-Thursday from 5:30-6:30 p.m.

Cost: 8 sessions for $10 each; $10 for each additional session; $15 for drop-ins