Nordic Skiing and Flexibility Thoughts

I had a question asked of me in a class not long ago.
What flexibility exercises do I feel are best, as related to Nordic skiing?
As a rule, as I thought about it more, I realized the following general principles. I did a bit of digging into the internet for answers, but did not find anything very useful.

So I will go with my own view and experience.
When stretching, start from the core, then go to the lower body and then to the upper body. Go from bigger muscles to smaller muscles.
I always like to stretch the hip flexors > glutes > hamstrings > quads > back > lats > Achilles > calves > shoulders > triceps > forearms. The order I have listed is pretty well the order I use.

IF the snow conditions are loose and unstable, you need to stretch your sartorius which is not a muscle you will normally think about, unless it cramps and then that can be painful.
If you have been skating, I would definitely stretch your adductor and abductor muscles as well. 

As for how long you should hold a stretch, as a rough guideline I will say 20-30 seconds. Over the last 4 decades, I have seen theories come and go, about the length of time to hold a stretch. The stretch should not hurt, just a slight pull.

I always feel best, if I do my stretching in a hot water whirlpool or hot-springs, o ya. If this is not practical, then go for a ski, and when you are ready to strip your warm up layer of clothes off, then that is time to do your stretching, and not before.

For sure, do not stretch before you are warmed up, and new research indicates that you do not stretch, until after your exercise, as your muscle strength will be decreased. I am still watching this.

I personally like to do the vast majority of my stretching after skiing. It is far better to continue stretching as you get older, then to stop and then start a couple of decades later start again.

THINK SNOW