In this edition of SKI FIT, we look at how to maximise recovery after a long day on the mountain, and trust me, recovery has been and will stay a big part of my routine. For me, it’s all about slowing down, finding the breath, as well as stillness in the pose to reset the body for the perfect day on the slopes.
Whether you’re the first lift kind of skier and powder turns till last lift, riding moguls or hitting the park, your body takes a battering on the slopes no matter how fit you are. Post-session recovery is the foundation for maximising each day on the mountain as well as injury prevention. Plus it’s the perfect way to wind down.
Here’s how you can incorporate five chilled and simple moves to rejuvenate your body after a day on the mountain, setting you up for peak performance the next time you clip in.
1. Toe Stand 
Revive your legs and strengthen your core
Your legs take a pounding on the slopes, and those ski boots can leave your feet and ankles feeling stiff. The toe stand is perfect for stretching out your calves, stabilising your ankles, and improving blood flow to tired areas. Bonus? It also engages your core – because who doesn’t love a little ab work during recovery?
How to do it:
Start kneeling with your knees aligned and pointing forward. Keep your spine neutral as you lift your hips, tuck in your core (think belly button to spine), and flex your toes under to stretch the fascia in your feet. Hold this position for 30–60 seconds, then repeat three times.
2. Easy Twist
Realign your spine and open up those shoulders
After hours of skiing – or even just schlepping your snowboard through the airport – you might notice stiffness creeping into your back. The easy twist helps realign your spine, reduces tension from impacts, and even loosens your chest and shoulders after a day of dragging gear.
How to do it:
Step into a lunge position with your left leg forward. Make sure your front knee stays directly above the ankle. Place your left fingertips (or hand) on the ground or props like a block for extra support. Engage your core and twist your upper body towards your left thigh, raising your right arm towards the ceiling. Swap sides, holding for 30 seconds on each side, and repeat twice.
3. Forward Fold
Reset your lower back and hamstrings
A day spent carving turns or leaning into downhill positions leaves your posterior chain feeling tight. A forward fold helps release tension and elongates your hamstrings, calves, and lower back.
How to do it:
Stand with your feet shoulder-width apart and keep a slight bend in your knees to protect your joints. Fold forward, allowing your upper body to drape over your thighs. For added stretch, you can clasp your big toes or rest your hands on the floor. Hold for 30–60 seconds, repeating three times for a complete release.
4. Yogi Squat
Unlock hip mobility for better control
Your hips are your power centre when skiing, driving each turn and carve. Keep them flexible and strong with the yogi squat – a go-to move for improving hip mobility and balance. It’s also brilliant for decompressing your lower back.
How to do it:
Stand with your feet slightly wider than shoulder-width, toes pointed outwards. Lower yourself into a squat as deeply as is comfortable, with the option to sit on a block or cushion for extra support. Place your elbows inside your knees and press gently outwards to deepen the stretch. Allow your hips to release and hold for 30–60 seconds, repeating three times.
5. Feet Up the Wall
The ultimate recovery posture
Finish your recovery session with one of the most restorative poses out there – feet up the wall. This simple move improves circulation, reduces swelling, and flushes out lactic acid after an intense day on your feet.
How to do it:
Find a flat wall and lie down on your back, scooting your hips close to the base of the wall. Extend your legs upward so they rest flat against the surface, forming a 90-degree angle. Stay in this position for 2–5 minutes, allowing your body to relax as you breathe deeply. This is your chance to reset and recharge.
Maximise Every Day on the Mountain
Proper recovery is the foundation of peak performance. Incorporating these five easy moves into your post-ski routine will not only prepare you for another incredible day but also help prevent injuries and keep you feeling energised.
Try these out after your next ski session and feel the difference.
Follow Aimee @aimee_fuller
