If you’re thinking about getting up to the mountains to ski or snowboard soon that also means it’s time to get into shape for it. With the snow that is coming this week, there should be a nice powdery blanket on the slopes, making it a great time to hit the slopes. Strengthening is important to reduce your risk for injury and improve your ability to ski, here are some helpful exercises to get you and keep you in shape for skiing, beginning with strengthening your legs.
SQUATS: Hold a squat position by bending your legs and acting like you are about to sit in a chair. Hold this squat for 30-60 seconds. Repeat 10 times building up to 20. Repeating sets as tolerated. *If a free squat is not tolerated in good form perform a wall squat.*
4-WAY HIP: An easy hip strengthening exercises is called the 4-way hip. You can easily perform them while standing at a counter or chair. While standing upright on one leg with your knee not locked out, kick your leg to the front, to the back, to the side, and across the body (4 directions) in a controlled motion. Perform 10-30 kicks in each direction while maintaining your balance on your standing leg. To increase difficulty add weight or band resistance and increase sets.
CLAMSHELLS: Your gluteus medius is a muscle on the side of your hip which is easily forgotten when it comes to exercising, but crucial for balancing. Clamshells are an easy way to strengthen this muscle. Lay on your side with your knees and hips gently bent. Keeping your feet together, lift your top leg to separate your knees a few inches. Hold for 10 seconds, then slowly lower your leg back down. Repeat 10-20 times. To increase difficulty add a band around your knees or add a weight to the top knee.
SQUATS WITH BALANCE: Bosu balls can be an excellent tool to use in order to challenge your balance, simulating the challenge of balancing on skis/snowboards through the powdery (or icy) snow conditions. Stand on the black side of a Bosu Ball, squat down and hold for 30-60 seconds. Repeat 10 times.
HAMSTRING STRETCH: There are multiple positions to perform this one, but the similarity is to keep a straight back throughout to ensure the stretch occurs in the hamstring and not the back. Position 1) While lying on your back, raise up your leg and hold the back 5 best Shayari in Hindi of your thigh until the stretch is felt behind your knee/thigh. Position 2) While sitting towards the edge of a chair, rest your heel on the floor with your knee straight and gently lean forward until a stretch is felt. Position 3) Standing, place the heel on an elevated surface (step, stool, etc) with leg straight lean forward until you feel a stretch. Hold for 30-60 seconds performing 2-3 times a minimum of 2 times a day.
Just like you would prepare for any traditional sports, conditioning yourself for skiing takes time, effort, and discipline. We recommend you perform these exercises 1-2x per day in order to gain the most benefit. If you would like help for conditioning yourself for skiing, or maintaining the ski shape you have, please contact us for a free consult. Especially if you are returning from an injury, hurt yourself on the slopes, or have a nagging pain, we would be happy to assist you in individualizing your exercise program to improve your pain and improve your ski ability.
Please remember to STOP any and all exercises if you feel tired, fatigued, painful, or dizzy. If you have any type of injury, please contact your physician or your physical therapist with any questions or concerns, prior to beginning exercise.