Ski Fit

The season has already started but if you still have a few weeks before that precious weeks skiing don’t delay and start some exercises now.

The whole body is involved with skiing but the five key areas are:

Quadriceps: Theses are the muscles on the muscles on the front of the thighs and play a crucial role in your ski position and stabilising the knees.

Exercise:
Squats and lunges.

Hamstrings and Gluteals: These are the muscles at the back of the thigh and the buttocks.They play a very important role in stabilising the hips and upper body as it leans forwards in a ski position.

Exercise:
Bridge on a Ball or against the wall.

Adductors and Abductors: Theses are the inner and outer thigh muscles. The inner muscles work to keep your skis parallel and the outer muscles keep your torso stable and assists with steering.

Exercise:
Resisted slides of the leg with theraband into the body and away from the body in standing.

Gastrocnemius and Soleus Muscles: These are the calf muscles.  They work to absorb shock and keep your upright and balanced.  It is important that they are flexible as well as strong.

Exercise:
Strengthening - Calf Raises with bent and straight Knee.
Stretching: Lean against wall and stretch the leg behind you. Ensure the rear foot faces forward. Stretch with the leg straight and bent.

Core and Spine:The abdominal and Spinal musculature have to work very hard in the semi bent position of skiing and this can add huge strain.

Exercise:
A graduated exercise program is important to build  the layers of core strength. However, in the absence of any spine problems simple exercises can be started.

  1. Sit ups.

  2. Superman lying on your tummy.

  3. Plank.

Triceps: These are the muscles at the back of the arm.  They are important in pushing with poles.

Exercise:
Triceps Dips.

You should not feel pain with any of the above exercise and should seek advice from a doctor or professional if you have any symptoms or concerns.  Victoria would be very happy to guide you through a prepare to ski session.