It's always beneficial to prepare your body before hitting the slopes. Here are some exercises recommended by our physiotherapists to help improve your performance, prevent injuries, and enjoy the best part of winter.
Please remember to consult your physician before attempting these exercises at home. Visit us for guidance and the best results.
Strongboard overall balance and core exercise can boost your performance in snowboarding and skiing. It’s especially good for people who are into jumping and freestyle. This can also be done on a Bosu ball or an extreme balance board.
Single leg balance exercise on the Bosu ball improves your hip and lower body strength and stability. Keep your hip, knee, and foot in a straight line, other leg moving in different directions and challenge your balance by altering your center of gravity. You can also try it on other balance tools.
Diagonal pullover improves your upper body, core, and overall strength and stability. Start in a lunge position, keep your hip, knee, and foot in good alignment, maintain your balance while pulling. Switch your feet around to create more challenges.
TRX trunk rotation with single arm roll helps skiing and snowboarding. It can improve your core stability and overall strength. Start in a T shape with your arms extended out to your sides. Position your feet to an angle you are stable and provides enough challenge. Pull yourself up with your stationary arm, while rotating your trunk to reach as high as you can on the TRX. Keep your eyes on the moving hand to help guide your shoulder rotation.
Inner thigh strengthening movement develops the muscles we don't use that often. Stand on one leg, slightly bend your knee and keep hip, knee, and foot in good alignment. Most of your weight will be on this leg in this workout. Slide the other leg out towards your side as far as you can then slide it back. Try to maintain the rest of your body in the same position. You can also try to move your leg in different directions to work on various parts of your leg. You can do it on different platforms, as long as it's easy to slide your foot on it. Put a towel under your foot to decrease friction.
Hip Bridging can work the whole abdominal region, the improved strength and stability can be very beneficial for skiing and snowboarding. Lie down on your back with feet on the ground or an elevated platform if you want some challenge, the higher the platform is, the harder this exercise will be. Engage your core, and raise your buttocks off the ground to create a straight line from your knee to shoulder. Hold there for 3-5 seconds, and repeat. You can also do it on a single leg as demonstrated, to make it more difficult, and challenge your balance.
The Superman plank increases your overall strength and stability. Start in a push-up position, while maintaining neutral spine posture. Slowly raise one hand out in front of you, make sure you are not shrugging while doing this, keep your shoulder down and back. Extend your arm to the front, then go back to the starting position. Repeat on the other arm. If it's too easy for you, you can raise the opposite leg off the ground at the same time to add difficulty.
The kettlebell press out and kettlebell swings can help you build strength in your leg, core, shoulder, and arm muscles. You may also find your balance improved while adapting the changing center of gravity. The strongboard in these exercises can simulate snowboarding on your toeside and heelside, and help you develop muscles that are not often used in your daily activities.
Kettlebell roundswing can also improve your core strength and balance because you need to control the movement with your core, and shift your weight continually from one leg to another. On a strongboard, it can resemble a ride on bumps and moguls.
Again, ask for opinions from your physicians before trying if you have any previous injuries and health concerns. Gook luck and enjoy the snow!