Primed to Shred

Are you ready for ski season?

Have you been actively hiking or running pain free? What about regularly attending the gym 3-4 times a week? If not, then it is time to get to work before you hit the slopes!

Inactivity in the months leading up to ski season is a large cause for knee and back injury on the trails. Now is the time to start training to prevent a visit from ski patrol while on the mountain. Consultation with a physical therapist is ideal before beginning a strengthening program.  The therapist will create an individualized program that will be tailored to your specific strength deficits. A good place to start is with these 4 simple exercises as long as they can be performed without pain.

Monster Walks – 3 sets of 15 feet both directions

With a resistance band around ankles, knees slightly bent, maintain upright posture with neutral spine and belly tight.  Perform a slow, controlled side-step with toes pointed straight ahead.

Single Leg Bridge – 3 sets of 10

Lying on your back with a resistance band around knees, both knees bent up, belly tight as you maintain neutral spine: lift pelvis from the table, hold pelvis up and lift one leg off the table, hold for 5 seconds, switch feet

Pallof Press – 3 sets of 15 each side

                Stand with the resistance to your side, feet shoulder width apart, knees slightly bent, maintain upright posture with neutral spine and belly tight.  Hold the cable handle at the breast bone and press straight out, return to starting position, do not let your body twist.

3 Way Plank Series – 3 times through the set 30 seconds each position

Side plank: on one elbow with feet in tandem stance, hold pelvis in line with head and feet with belly tight

Front plank: on both elbows with belly tight and gluteus maximus squeezed, keep pelvis in line with head and feet

If you have any questions about exercises to get you ready for ski season please feel free to contact me at [email protected] and take advantage of a free pain consultation at one of our three convenient locations.

Ted Greeley

By Edward “Ted” Greeley II, DPT

Back in Motion® Physical Therapy – Gorham, Maine

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