Recovery Workout for Skiers

If you ski, you know that your hips, inner thighs and hamstrings are tight after a day on the slopes. Since your feet and ankles are restricted in rigid boots, your knees and lower back work overtime on balance and stability. All this can make the next day’s ride a lot less fun.

The answer? A routine that targets your feet, ankles and hips with stretching. This workout delivers that mobility and adds strength moves for a complete full-body workout that will help you enjoy more runs on this ski trip and the next ones.

Pigeon

• 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. Rest 30 seconds and repeat.

Seated Spinal Twist

• 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 legs. Rest 30 seconds and repeat.

Supine Hip Circles

• 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. Repeat for a total of three sets of hip circles, resting 30 seconds between sets.

Kneeling Crossover to Lateral Lunge

• 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. Complete two more sets, resting 45 seconds between each set.

Side Plank with Rotation

• 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 each side, and complete three sets (both sides equals one set).
• NOTE: This movement is not recommended for those with shoulder injuries.

Reverse Lunge with Two Arm Overhead Reach

• 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. Repeat for a total of three sets, resting 45 seconds between each set.

Lying Trunk Rotation

• 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. Repeat for a total of three sets, resting 30 seconds between each set.
• TIP: press the back of your left shoulder into the ground as you press down on your left thigh.

Photo credit: Turker Minaz, Getty Images
GIFs: Tom Casey, box24studio.com