One of the worst times for injuries on the slopes is the afternoon session, when you’re fatigued from a morning of pushing hard and you’ve stiffened up during lunch. These simple loosening exercises can be done on the hill and will get you set for the afternoon. #SkiFit5

 

Standing rotation – repeat slowly 3 times each way

 Tx Rot stretch 1Tx Rot stretch 2.

 

Leg swings – repeat slowly and smoothly 5 times on each leg

 Leg Swings 1Leg Swings 2

 

Squats – Repeat 5 times

DCIM100GOPROGOPR0928.DCIM100GOPROGOPR0929.

 

Heel / Toe Rockers – Repeat 10 times

 DCIM100GOPROGOPR0935.DCIM100GOPROGOPR0933.

Standing hamstring stretch – Hold for 20-30 seconds. Repeat twice on each leg

 DCIM100GOPROGOPR0914.DCIM100GOPROGOPR0915.

Remember that you will have stiffened up a bit over lunch (and you will probably be full of Schnitzel or Croque Monsieur) so do these exercises slowly and smoothly. Although these exercises are very simple they are remarkably effective in improving the extensibility of the muscles used in skiing and snowboarding, which ultimately means a significantly reduced risk of injury.

Check out the rest of the Ski Fit 5 series for more great tips on injury prevention on the slopes.

If you are unsure if you are ready to hit the slopes or have any specific injury concerns BOOK HERE for a Ski Fit Assessment at Bespoke Physiotherapy.

Also, check out our Australian Ski Fit partners In Clinic Physiotherapy for more great exercises to prevent ski injuries.