Gearing up for Ski & Snowboard Season

It’s that time of year again, ski and snowboard season! Skiing and snowboarding can be a blast and is a great way to stay active during the winter months, but it can cause many injuries that we see during this time. We are here to make sure you stay safe on the slopes this year and have the proper preparation to prevent injuries from occurring. Here are four of Emily Burns PT, DPT’s favorite exercises to do before she hits the slopes. 

Our tech, Patrick, demonstrates all of these exercises below. 

iliopsoas stretch - 

1. Bring one foot forward keeping the knee bent and the back leg straight

2. Turn the foot in the back inwards.

3. Lean the torso back until the stretch is felt in front of the hip.

4. Keeping this position: move the hips forward and back, side-to-side, and twist.

5. Repeat on the other side.

The iliopsoas muscle provides important support to the front of the hip joint.  

Hamstring Matrix stretch- 

1. Start by placing one leg on a chair, stool, or something of a good height. Keep your leg straight, your foot pointed to the ceiling, and your back straight. 

2. With your torso, make small movements forward and back to neutral going into more of a stretch and out of a stretch.

3. With your hips, move them side-to-side and then twist.

4. If unstable, make sure to hold onto something sturdy like a kitchen counter.

5. Do about 10 reps in each position.

Common Lunge Matrix- 

1. Lunge forward with your left leg and return back to neutral 5-10 times. Repeat with your other leg. Repeat 1-2 times per set.

2. Lunge to the side with your left leg and return back to neutral 5-10 times. Repeat with your other leg. Repeat 1-2 times per set.

3. Turn and lunge to the back with your left leg and return back to neutral 5-10 times. Repeat with your other leg. Repeat 1-2 times per set.

Basic Squat- 

1. Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward.

2. Bend your knees and extend your buttocks backward as if you’re going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels.

3. Rise back up and repeat.