For anyone planning to ski in this new year, here are some ski exercises that are recommended to give you the best control on the slopes.
1. Standing on a slant board your knees and hips need to be bent at a 45 degree angle. Try and stand for as long as possible until your quads (front of thighs) can no longer take it. Rest for a minute and then go again. Repeat once more. This will really help build some quad endurance that is essential for skiing.
2. Single leg supermans. Stand on one leg or on a wobble cushion and slowly hinge the hip whilst keeping the back straight. The body should end up being quite horizontal with the non-stance leg out straight in order to counter-balance the forward body lean. Aim for 3 sets of 10 reps on each side. This is a great balance exercise to develop single leg limb control, as well as working on hamstring and glute strength. This is very important for skiing.
3. Side Planks. Prop up on one elbow and keep feet together and hips off the floor. Hold for 20-30 seconds on each side and then repeat 3 times. This is great for trunk and core stability that will help stay strong on the ski’s.
The Optimal Sports Therapy Centre at Basingstoke, Hampshire, offers a wide range of treatment and correction aimed to speed up recovery, restore function and help you return to your normal daily activities at work, leisure or sport. Preventing injury and optimising performance is beneficial to everyone whether on the sports field, at work or at home. Through a comprehensive assessment of posture, muscle imbalance, biomechanics and flexibility, any imbalances will be identified.
A programme addressing these inefficiencies will allow you to continue your sport or activities with a decreased risk of injury while enhancing your performance.