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4 Great Pre Ski Exercises

Squats and squat side jumps

An obvious choice seeing as you are pretty much in a squat all day when you are skiing. You can do squats in a wide range of styles from a static wall sit, to dynamic squats, straight up and down or side ways, to jump squats. Work on a range to keep things interesting but be sure to include a side jump squat which will really test you in preparation for your days of slalom ahead. The squat works the quadriceps and glute muscles, as well as your hamstrings and the calf complex so it is a great all-rounder and rightly so top of the list.

Lunges

The lunge is really a variation of the squat which works each leg differently. The back leg gets a good stretch through the quadriceps as it works. This is great to prevent the quads muscle getting tight and shortened. The forward leg works the gluteal muscle similarly to how doing a single leg squat would. Lunges can be done in a forwards straight line, out to the side or diagonally, walking or jumping so mix things up to get the most out of it.

Plank & side plank

You will be carving up the slopes with smooth and controlled turns if you have a strong core. A great way to get your core stronger is by doing the plank exercise. Keep it varied to target more of your abdominal muscle. You can do the standard as well as side planks and the more dynamic rotating planks. Try holding a forward plank for 1 minute and repeating with a left side plank and then right side plank. Progress by doing 3 repeats then by increasing the time you can hold your planks for.

Toe lifts

The muscle along the front of your shin is the tibialis anterior and works to lift your toes towards your shin so in the ski boot it will keep your in contact with the front of the boot which is important for better control. Toe lifts can even be done sat at your desk alternately lifting your left and right foot and tapping back down or if you are beyond this level add resistance bands.

And don’t forget the cardio…

You will be skiing most of the day, and most of us do not exercise most of the day the rest of the year. So, you will need to be fit with your cardiovascular system to have the endurance to ski to your hearts content!

See our YouTube channel for how to do these exercises here.

For more advice get in touch with the Flawless Physio team here.

Feel good. Move well. Be better!

 

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Went to "Flawless Physio" two weeks ago for back pain that I'd been carrying for months. Three sessions later, it's all gone! The staff was very pleasant, professional and gave me a series of simple exercises to do at home. I definitely recommend them. I'll be back, hopefully not too soon ;)
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19:32 08 Sep 18
Awesome team. I ended up having to seek out treatment when my back went into spasm (on going problem) whilst down visiting friends. I saw James and he was very professional and through with his treatment. More importantly he gave me a better understanding about what was going on and how to manage my injury in the future. Highly recommended!
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I would highly recommend Flawless Physio. Excellent knowledge/treatment and also brilliant customer care - following up and giving advice. Tailored rehab to suit the type and level of sport as well as lifestyle. My wife & I have been treated by both James & Victoria and they have both been great. Will continue to use for any future injury & rehab.
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Joe Gomes
19:11 30 Mar 19
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Went to flawless physio and vic was great! Training for a marathon and she was very understanding and helpful. Living in the Twickenham area so was in great location! Her specialist knowledge in knee injuries was able to get me back running in two weeks 🏃🏼‍♀️
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I injured my leg (ITB) training for the Berlin Marathon and then made it far worse it by trying to run it. Victoria has been essential in my recovery, helping me understand how to strengthen the right muscle groups and get back to running. I have been very impressed by the depth of knowledge and insight. This weekend I will run the Cancer Research 10km. Thank you!
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