Exercises
Start Getting Your Ski Legs Ready
In the spirit of ski season approaching, here are two beginner exercises you can start incorporating into your training. These are just starting points. Skiing places significant and specific demands on the legs, hips, core, and joints, and your training should progress accordingly as the season gets closer.
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Lateral Step-Down & Walking Lunge
Lateral Step Down: Begin without added weight and use something for support if needed. As your strength and control improve, you can gradually progress the exercise by reducing assistance or adding resistance.
Walking Lunge: A traditional walking lunge is a great starting point for developing lower-body strength and control. When thinking specifically about skiing, avoid “sitting back” excessively. Allow your knee to move naturally toward and over your toes while maintaining good control and incorporating an appropriate hip hinge.
Exercises for Shoulder Health
Many shoulder problems are related to rotator cuff tendons, shoulder blade mechanics, mobility restrictions, or what is commonly referred to as "shoulder impingement." Many of these conditions respond very well to the right combination of strengthening, mobility work, and movement retraining. Here are 3 exercises:
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Prone Shoulder External Rotation Press on Bench
Banded Shoulder Rotational Mobility
Prone Shoulder External Rotation Hold
Exercises for Hip Mobility
Below are a three examples of exercises to help improve hip mobility. These recommendations are intended for overall wellness and are not individualized.
medical advice. If any movement causes pain, schedule a free 15-minute discovery call or book an initial evaluation.
Adductor Rock Back
Loaded Adductor Hinge
90/90 Hip Lift
Exercises for low back pain
Below are a few examples of exercises & healthy spine habits that may help support general back health. These recommendations are intended for overall wellness and are not individualized.
medical advice. If any movement causes pain, schedule a free 15-minute discovery call or book an initial evaluation.
Kettle Bell Deadlift
Couch Stretch
Anti-extension Dying Bug
Side Plank
Three exercises great for golf, tennis & pickleball
These movements are great for rotational sports. They focus on improving hip stability, enhancing core function, and increasing thoracic spine mobility.
You can incorporate these into a dynamic warm-up before activity or perform them a few times per week to improve movement efficiency and reduce injury risk.
Wall stance ball rotation press
Half knee resisted thoracic rotations
Bird dog row
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