Skiing….good fun without aches and pain; but how do you do it? Get fit the correct way! Below is a program to do in the morning before skiing to reduce pain and tension.
Here are some tips:
1. The main areas to stretch are the hips, back and calves.
Why the Hips?
The hips are a rotational joint and the knees are not. In skiing the upper body should always face down the hill whereas the lower body faces across the hill. The rotation occurs at the hips (and the mid spine). Stiff hips puts more strain on either the knees or the back.
Why the back?
Many people use their back to compensate for stiff hips as mentioned above. Or the back may be already stiff before your skiing holiday. It pays to stretch it out.
Rotation occurs in the waist region. In stretching the knees are bent up to your chest and then rotated one way then the other. Bending the knees up gets this mid region, if your feet are on the floor you stretch the lower back…try it!
Why the calves?
When skiing the body weight should be distributed slightly in front of the ankles or onto the ball of the foot. In this position the calves are contracting all the time.
What areas need to be strong for skiing?
1. Quadriceps (front of thighs) – wall squats for 60-90 seconds with knees at 90- 70 degrees; step ups onto a box, box jumps are good exercises. Intense bursts 1.5 mins x as many as you can.
2. Calves – calf raises 3 x 20 lots! Stand on the edge of a step and drop the heel all the way down then go all the way up on your toes with each round.
3. Triceps for poling- pull downs using an elastic theraband or a pulley weight. Imagine you have to push yourself along flat ground. 3 x 15
4. Lower back – Lie on stomach, lift both leg or lift whole body off ground (upper and lower). Hold 10 seconds x 5
5. Abdominal muscles – especially obliques. Lie on back and touch opposite elbow to opposite knee and visa versa. Do 15 cycles x 3 sets.
6. Gluteus medius – an important muscle for edging located at the tender on palpation of your buttock. Lie on side with knees bent and feet together. Keep feet together and lift top knee until legs form an angle of 30 degrees, lower slowly and repeat 3 x 10.
7. Cardiovascular fitness on an exercise bike or cross trainer.