Physiotherapy and Wellness
FIT FOR THE MOUNTAIN With summer in the rear-view mirror, and with all the biking, boating and celebrating that was done, we start to think about what our bodies will need to be able to perform well during the winter months Let’s focus on snow sports. Whether its performance you are after or injury prevention, one should start with understanding what muscle groups are integral in the force generation and stability requirements of downhill skiing, cross country skiing, or snowboarding.
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#1 QUADRICEPS Quadriceps are probably the most used muscle group in skiing. These muscles hold you in position as you ski and provide protection for your knees. Great exercises for the quadriceps include squats and lunges. Focus on complex movements of strength and endurance.
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#2 HAMSTRINGS AND GLUTES When downhill skiing, you typically hold your body in a flexed position, which is leaning forward from the hips. This requires great strength and endurance from your hamstrings and glutes as they help stabilize your body. Work your hamstrings and glutes with deadlifts, one leg deadlifts, step ups, and hamstring rolls on an exercise ball.
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The Bark fa l l 2021
#3 INNER AND OUTER THIGHS Your inner thighs work hard to keep your skis parallel, while your outer thighs stabilize your body and help you steer. Some great exercises are side lunges, Swiss exercise ball squeezes for the inner thigh, or sliding side lunges.
