Are you heading to the ski slopes? Are you ski fit?

 

Our fabulous Physio Nic Taylor, has recently been out on the white stuff in El Tartar in Andorra.  Read on to see her great exercises for you to try, prior to hitting the ski slopes. They will ensure you are ski fit and strong enough to tackle the slopes which will help to prevent any muscle soreness and injury. That way you will enjoy your ski trip minimising the aches and pains.


 

Ski squat 

       

  This is a great exercise to strengthen your Quadriceps (muscles on the front of your thighs), Glutes (bottom muscles), core musculature and work on lower limb and pelvic control. 

First tighten in your lower tummy muscles and tilt back your pelvis slightly. Imagine you are sitting down slowly lowering into a squat. Keep knees in line with your 2nd toe. Hold for 5-10 seconds and then on returning back to position tighten your Glutes and raise back up. Repeat until a fatigue sensation is felt in your Quads and Glutes. Complete 2 sets.


 

Balance on one leg 

  

This exercise works on improving your balance and your core and gluteal strength.

Stand on one leg. Keep your trunk straight and tighten in your lower tummy muscles. Raise the opposite leg so that the knee is in line with your hip. Hold this position for 30 seconds. You can progress and make this exercise more difficult at home by standing on a uneven surface e.g one or two cushions or a wobble cushion. Repeat approx 5 times.


 

Bridge

The bridge is a great Core and Gluteal strengthening exercise to do back at home (not actually on the slopes! )  Thanks to Nic for braving lying down on the snow in front of all the skiers to get this shot! lol! 

Firstly, lay on your back with your arms by your sides. Keep feet fairly close to your bottom (not too far away). Tighten in your lower tummy muscles and squeeze your Glutes. Slowly peel off your vertebrae and raise hips up into the air. Continue to raise until your body is in a nice straight line. Hold for 2-3 seconds and then slowly lower. Repeat until you feel a fatigue sensation in your Glutes. Complete 2 sets.

 

Good luck guys! Have fun and stay safe skiing!!