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Pilates For Skiers (Yes... Really!)
by Emily Crawley & Jacob Banfield Just because the season has come to an end doesn't mean you shouldn't stay on top of your ski fitness. It'll be December before you know it and you'll need to be supple if you going to stomp that backflip next season. So... we teamed up with Emily from Flex Pilates for a day in the studio to learn how to master the art of being a zen skier. Our photos were not as glamourous as the ones above, but we did break a sweat and learned a few things too. Below is a breakdown of the best exercises you can do at the bottom of the first chairlift to get you ready for a day of shredding. Watch the linked youtube videos for some visual stimulation...
Shoulder bridge - Lie on your back with your knees bent. Lift your hips off the mat and then raise one leg to the ceiling. Raise and lower the leg, keeping this hips lifted and stable. Wall slide - Stand with your back to a wall, and slide your back down it, bending your knee. Check that your knee is tracking over your middle toe, and slide up again. Single Leg Stretch - Start by lying on your back with an imprinted spine (big word... see video for explanation), with your chin tucked in and knees at 90 degrees, bring your head and shoulders off the mat, and then extend your legs away from you in turn. Exhale as you shoot the leg away, pointing the toe, straightening the leg and pulling up on the kneecap with the quads. Inhale as your knees pass each other. Pull your belly button in and reach your hands to the bend knee. The closer you bring the bent knee to your chest, the easier the exercise is. Push up – Start from standing, roll down through your spine until your hands reach the floor (bending your knees if you need to). Walk your hands forwards until you’re in a plank position. Lower down into the push up, and exhale to lift back into the plank position. Lower and lift twice more, then walk your hands back towards your feet, and roll up back up standing. If you’d like more of a balance challenge, try this standing on one leg! Spine twist – Increase the rotation of your spine by sitting with legs crossed, or legs bent or straight out in front of you (whatever’s the most comfortable and allows you to sit up really straight), and twist from one side to the other, keeping you back straight, reaching the crown of your head up to the sky. The rotation should be coming from your torso, your lower body doesn’t move. These pilates exercises can help you build the strength (both in your core and legs), endurance and agility necessary for rip up the slopes. Although you may look a little strange while doing them, don't underestimate their benefits. They are particularly effective in developing the muscles necessary to reduce the risk of injury, particularly in your knees, shoulders and lower back. With thanks to Emily from Flex Pilates for providing us with the above information. |
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