Ski and snowboard season is just around the corner! Whether you’re experienced or new to the slopes, staying in shape will help prevent injuries from occurring.  

Kelly Johnson, PTA S&C Coach at Renew Physical Therapy, shares five common exercises to prepare and stay in shape for ski season: 

1. Skater Hops: Hopping side-to side-from one leg to the other, land on the balls of your feet and lower down to your heel. As you sink into your hip, bend the knee so that your glutes go backward over your leg and your knee tracks over your foot.

#1: Skater Hops

2. Bulgarian Split Squats: Stand on one leg and position your resting leg on a chair. On the standing leg, lower yourself down by sitting back on your hip and bending at the knees to form a 90-degree angle. Push through your heel and the balls of your foot to stand back up to starting position. 

#2: Bulgarian Split Squats

3. Double & Single Leg Hops: Standing at ski stance, bend at the ankles with your knees slightly bent, sitting back slightly at your hips. Hold your ski poles in front of you with your elbows bent.  Hop and slightly twist side to side, keeping shoulders and hands pointing downhill or forward.

#3: Double & Single Leg Hops

4. Tall Plank Hold with Alternating Knee to Elbow Lifts: Starting on your hands and toes in a tall plank position, bring your knee towards the opposite knee. Keep your core tight and without twisting.

#4: Tall Plank Hold with Alternating Knee to Elbow Lifts

5. Single Leg Deadlifts with Hand Reach: Standing on one leg, sit back at the hips and slightly bend your knee as you lower your hand down to knee height. Push through your heel, keeping the balls of your foot on the ground. Squeeze the glutes to bend back to starting position.

#5: Single Leg Deadlifts with Hand Reach

If you experience any sports-related injuries, receive quality care through our Return to Sport program at Renew Physical Therapy.

Visit our YouTube channel to watch an instructional video about these exercises.

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