In the run up to the ski season, we all know what preparations we should be making to ensure a fun filled and hopefully pain free trip. But, do we actually get around to doing the necessaries? Here are some guidelines of specific stretches, strengthening and balance exercises which may well be revision for some of you, but will help set you up on the slope to fitness! Good Luck!
Start 6-8 weeks before your planned trip and try to perform daily.
They will only take a few minutes.
Small Knee Bend – Stand with feet shoulder width apart. Slowly bend your knees so you dip down a few inches, keeping your heels down on the ground. Keep your bottom tucked in and think about tightening the muscles just above the knee. Hold for 5 seconds then slowly straighten. To progress, perform this exercise singly as you balance on one leg. Repeat up to 10 times.
Lunges – Take a stride forwards onto one leg and, in the same motion, dip down keeping your back straight so the back knee almost touches the floor. It is important to keep the pelvis level, if you place your hands on your hips this will help. Then return back to upright on one smooth motion. Perform 10 lunges for each side.
Wall Sit – Stand leaning with your back against a wall and your feet about 3 feet from the wall. Slowly slide down the wall, holding the position where your knees are at about 60 degrees. Hold for 30 seconds, progressing up to 1 minute.
Bridging – Contract lower abdominal and buttock muscles, keeping the spine in neutral. Slowly lift the pelvis just clear of the floor and hold this position for 10 seconds. Keep breathing. Repeat up to 10 times.