A North East personal trainer is advising those planning a trip to the slopes to avoid suffering unnecessary aches and pains by making ski resistance training part of their pre-holiday to-do list.
To help holidaymakers get the most of their skiing experience, Sound Mind and Body’s Alicia Rudge has designed a programme of exercises to strengthen the key muscles used whilst skiing.
Alicia, a personal trainer from the Benton-based health and wellbeing centre, said: “Resistance training can dramatically increase your strength which is needed to be able to cope with the movements involved with skiing and snowboarding. Areas which are important to consider are strength, balance, flexibility, endurance and injury prevention.
“The more that can be done to prepare physically for the trip the better, as the muscles need to get used to the movements, which will make the experience much more enjoyable and reduce soreness after a long day on the slopes.
“Leg strength is highly important, which I’m sure most people realise, but core strength is also a key factor as this will help with balance and injury prevention.
“For simplicity and to make training easily accessible, this specially designed programme requires no equipment other than a chair and should only take up to 15 minutes to complete. For the best results, I’d recommend that the programme is carried out every other day, as early in advance of your trip as possible.
“For a helping hand with any pre-ski holiday training, sessions are available to book with us at Sound Mind and Body*.”
ALICIA’S SKI RESISTANCE TRAINING PROGRAMME
March or jog on the spot for 30 seconds.
Stand in front of a chair with the back of your legs touching it and with feet shoulder width apart. Keep feet flat on the floor and sit down, then stand straight back up, keeping the body clenched and tight. Repeat for 30 seconds.
Start on all fours then drop down onto your forearms. Suck your tummy tight to protect your back and keep it solid, then extend your legs so that your body is parallel to the floor, balancing on your toes and forearms. Keep hands apart and facing forward and hold for 30 seconds.
Remaining lying flat on the floor on your front, raise the bottom of the legs up from the floor slightly and start to kick them as fast as possible without your toes making contact with the floor. Repeat for 30 seconds. This is great for strengthening the hamstrings and helps to prevent knee injury.
Stand facing forward with feet hip distance apart, then step forward with one leg, keeping the other foot in the same position whilst dipping as low as possible. Keep your back straight and chest up, then bring the leading leg back to its starting position. Repeat for 30 seconds on each leg.
Stand on one leg and jump sideways onto the other leg, without letting the original leg touch the floor and remain crouched as low as you can throughout. Repeat for 30 seconds.
Repeat all of the exercises again, replacing the chair squat with the hot seat.
Take the same position as when chair squatting, but when the bum touches the chair imagine it is red hot and jump straight up. Repeat for 30 seconds.
Once the circuit has been completed twice through, spend a few minutes cooling down by stretching.
8.COW TO CAT
Position yourself on all fours with your palms flat on the floor, hands facing forwards, relax your stomach and back and allow your back to arch between your shoulders and bum, this is ‘the cow’. Hold for 30 seconds. Suck your tummy in and arch your back the other way, this is ‘the cat’. Hold for 30 seconds. These stretches are great for loosening up the back muscles.
Ski resistance training sessions are available now at Sound Mind and Body. For more information call 0191 280 9274 or visit www.soundmindandbody.co.uk.
*Disclaimer: Before undertaking a new exercise routine, please seek expert advice and guidance.
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