We see it all the time out here at the Mountain. People so excited to get to the powder that they go straight from sitting still in their vehicle for hours to barreling down the slopes. And all too often that means sore muscles, aches, pains, and even injuries.

A warm muscle is actually stronger and more elastic than a cold one. It’s better able to absorb shocks too, especially important to those knees and neck. An increase of two degrees can increase muscle elasticity by up to 20 percent.

Here are a few simple movements to get you started.

1. Arm Swings: Stand with feet shoulder width apart, knees gently bent. Stretch arms straight out to the side at shoulder level. Slowly bring them back, pushing shoulder blades together. Return to rest, then across the torso, and then back to rest. Repeat ten times.
2. Arm circles: Place your hands on your shoulder and slowly make small circles with your elbows. Do ten forward, then reverse the motion and do ten backward. After this, extend arms out to their length and windmill them from the shoulder, ten forward, then ten back.
3. Leg Swings, Front-to-Back: Stand on your right leg with your right hand against a wall or on your ski pole for balance. Swing left leg as far forward as is comfortable, then as far backward. Repeat ten times then switch legs.
4. Leg Swings, Side-to-Side: Stand on your right leg with both hands against a wall or on your ski pole for balance. Swing left leg out to the left and then across the body to the right. Repeat ten times then switch legs.
5. Shoulder Shrugs: Stand with arms straight down, hands shoulder width apart. Lift shoulders — without bending elbows — as high as you can. Hold for a beat, and then lower back to rest. Repeat 10 times.
6. Torso Twists: Rest a ski pole across your shoulders and hold with both hands at shoulder width. Turning slowly at the waist, twist your body to the left until you feel the stretch. Come back to rest, then rotate to the right. Do ten on each side.

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