Physio

Winter isn’t coming, it’s already here.

Prepare to visit the white room

December is upon us, and for those adventurers that have the next northern hemisphere winter season trip in their sights, whether it’s late December, or sometime in the New Year, its never too late to prepare by doing the following strengthening exercises. While we can’t all be out there everyday (UNFORTUNATELY) as much as we would like, here are some ways to prepare the body, minimising injury risks and maximising the time you have to shred the GNAR. So, start incorporating some underlying general strength exercises and core/trunk stability exercises into your daily routine, to make sure you are prepared for your next trip up the mountains. And yes, these are for skiers and snowboarders.

1. Wall sit
Sitting against a wall,knees bent 90 degrees and hold for 60 seconds, repeat 3 x with 60 seconds rest in between.

2. Front plank
Propped up on your elbows, keep back flat and shoulders square. make sure do not drop at the hips or arch the back. 3 sets of 60 seconds with 60 seconds rest in between.

3. Side plank
Lying side on, prop yourself up on your elbow and raise the hips off the floor. Hold 3 x 60 seconds,rest 60 secs in between.

4. Bridge
Lying on your back, bend the knees up. Then raise the hips off the floor and hold 3 x 60 seconds with 30 seconds rest in between.

 

Well done. Of course we’re not all powerful, unfeeling, unbreakable robots who can ride all week and not feel a thing (YET), so if you start feeling any hip or back pain, or even something as simple as an ankle sprain, do not hesitate to get in touch.

Cheers and hope to see you on the mountain soon!