If you’re heading to the slopes this season, you probably have long car rides ahead of you.

Once you arrive at the mountain, but before you get those boots on, consider doing a dynamic warm up to get ready for the day.

The following activities can be done standing, so no need to get onto cold ground or a dirty floor.

Perform 5-10 reps of each to prepare for the day, moving smoothly in and out each position:

Squats

Reverse lunge with side bend

Lateral lunges

Lunge with trunk rotation

Inverted hamstring stretch

Quad pull with arm reach

After you’ve finished your day on the mountain, take some time for gentle stretching prior to getting in the car (and again when you get home if you have a long car ride).

This allows those muscles you worked in a very short range of motion, to move through their full excursion and maintain your mobility long-term. For each of the below stretches, hold the position for at least 30 seconds or at the point where you feel a moderate stretch (but no pain).