Hi there. I’m Nina Winans and I’m the physician with Tahoe Forest Sports Medicine.
I’m going to talk to you about a few concepts. One of them is getting prepared for exercise and doing that through a dynamic warm-up program.
Another one is how to specifically activate certain muscles that tend to be a little bit on the lazy side that we really need to have better movement mechanics and movement patterns. And following up after exercise with some static stretches and use of a roller.
And then some other concepts that are really important around exercise are getting enough sleep, having good nutrition, and having some balance in how you go about your exercise routine.
So, we’re going to get into a little bit of moving here to just talk about since we’re coming up on ski season, we’ll talk about a few minutes that you can put in there while you’re waiting in the line at the ski area or before you actually clip into your skis.
So, you’re all booted up, you’re ready to go, and a few minutes to do a dynamic warm up to move your muscles and get them ready to roll is really going to serve you well. So, even on a powder day when you’re in a rush to just jump right into it, take a few minutes.
You will be very grateful at the end of the day and hopefully come off the slopes without having to come down in a sled. So, here’s one of the exercises that I like to do before I go skiing.
It is simply going back and forth. You can hold on or you can really work on your balance and you’re going back and forth with a straight leg.
Then you turn your body. You go back and forth with your straight leg still.
Now you do a few uh exercise to open up your hips. These are called open the gate.
And then you can do a few close the gate. And these are all obviously not clipped into your skis, but in your ski boots.
I like to actually go up to the top of the hill and stand somewhere where it’s flat and there’s a great view to be had at the same time.
Here’s another one at the after those four going forward and then bending your knees. And I’m really getting to that quad and the hip flexor to open those up as well.
And then a few rolls of your shoulder going forward and backward will also just get your whole body going. You can then follow it up with a few squats going up and down and just getting the button moving.
Now you’re ready to go and have a great day on the slopes.
