Workout: Après-Ski Longevity

THE ISSUE

Skiing means controlling our movement on slippery snow or ice. To accommodate this instability, our bodies tense up. Over time, tense muscles will shorten, and be unable to work as efficiently. Many skiers will end up having tightness in the hip, inner thighs and hamstrings.

Another issue is the rigid ski boot. It restricts the movements of the foot and ankle that we normally use for balance and strength. This leads to increased stress on the knees and lower back.

THE SOLUTION

To support lifelong enjoyment of their sport, it is critical for skiers to mobilize the feet, ankles and hips in multiple directions. Myofascial release techniques (such as skin-rolling the calf and tissues around the ankle before and after skiing), combined with full body exercises that stretch the hip structures, will alleviate the short/tight scenario that skiers experience. This bodyweight workout makes a great après-ski before a long soak in the hot tub and a roaring fire.

Pigeon

INTERVAL: 45 sec
SETS: 2
INTENSITY/LOAD: Bodyweight
TEMPO: Hold
REST INTERVAL: 30 sec

• Sit on the floor with your right leg out behind you.
• Put your left leg out front of you so that your knee is bent and your left foot is in front of your right hip.
• Press your right leg into the ground and lean forward with your chest.
• Hold for 45 seconds before switching legs. Repeat twice.

Seated with spinal twist

INTERVAL: 45 sec
SETS: 2
INTENSITY/LOAD: Bodyweight
TEMPO: Hold
REST INTERVAL: 30 sec

• Sit with your left leg straight out front and your right foot crossed over on the outside of your left hip.
• Keep your spine tall and rotate to your right.
• Press your left arm into your right leg.
• Press your right hand into the ground to help the rotation.
• Hold for 45 seconds before switching sides. Repeat twice.

Kneeling with thoracic rotation

REPS: 8 per side
SETS: 3
INTENSITY/LOAD: Bodyweight
TEMPO: Hold
REST INTERVAL: 45 sec

• Kneel on the floor with both hands behind your head.
• Keeping your spine long, rotate to your right.
• Maintaining this rotation, bend to the right, lifting your left elbow towards the ceiling.
• Push your hips forward to increase the effect of the stretch.
• Return to the start position and, repeat eight times on one side before switching sides.
• Rest for 30 seconds in-between sides to give your knees a break.

Supine hip circles

INTERVAL: 60 sec
SETS: 3
INTENSITY/LOAD: Bodyweight
TEMPO: Slow
REST INTERVAL: 30 sec

• Lie on your back with knees pulled up to your chest.
• Hold your right knee with your right hand and your left knee with your left hand. Press your lower back into the ground and rotating the knees to one side, then out in front of you, then to the other side, and back to your chest. Do this continuously for 30 seconds.
• Next, hold your left knee towards your chest as you rotate your right hip for 15 seconds.
• Switch sides and hold your right knee to your chest as you rotate your left hip for 15 seconds.
• After rotating both hips, extend your legs and reach overhead with both arms to lengthen your body for 30 seconds before repeating for a total of three sets of hip circles.

Kneeling crossover to lateral lunge

REPS: 6 per side
SETS: 3
INTENSITY/LOAD: Bodyweight
TEMPO: Slow
REST INTERVAL: 45 sec

• Start by kneeling on the floor.
• Step your right foot across the front of your body so that your right leg crosses in front of your left hip, and stand up to balance on your right leg.
• With your left foot, lunge out to the left.
• Return to the start position, and repeat for six reps before switching sides.

Side plank with rotation

REPS: 6 per side
SETS: 3
INTENSITY/LOAD: Moderate
TEMPO: Slow
REST INTERVAL: 45 sec

• Lie down on your side with your right elbow directly under your right shoulder.
• Lift your hips into a side plank.
• Put your left hand behind your head and point your left elbow to the ceiling.
• Rotate your left elbow towards the floor for six repetitions before switching sides.
• Rest for 45 seconds after using each side.
• NOTE: This movement is not recommended for those with shoulder injuries.

Reverse lunge with two arm overhead reach

INTERVAL: 8 each leg
SETS: 3
INTENSITY/LOAD: Moderate
TEMPO: Slow
REST INTERVAL: 45 sec

• Start with your feet hip-width apart.
• Step backwards into a lunge with your right foot and raise both arms overhead.
• Lift your chest to stretch the front of your right hip.
• Return to the start position, and alternate legs for a total of eight reps per side.

Lying trunk rotation

INTERVAL: 60 sec each side
SETS: 3
INTENSITY/LOAD: Bodyweight
TEMPO: Hold
REST INTERVAL: 30 sec

• Lie on your back, pull both knees to your chest and then drop them to your right side (so that you make an L with your body).
• Extend your left arm out to the side and turn to look at your left hand.
• Press your right hand into the top of your left thigh, and hold for 60 seconds.
• Return to the start position and repeat on the other side.
• TIP: press the back of your left shoulder into the ground as you press down on your left thigh.