Pre-skiing exercises with a physical therapist are designed to help get your body in peak physical condition prior to skiing. While skiing exercises will strengthen your arms, legs and lower torso, they will also help boost your stamina in an effort to keep you skiing at a high level for longer periods.
Weighted Lunges
With a physical therapist spotting you, stand up with a barbell resting on your shoulders. Place your hands evenly on the barbell with your palms facing away from your body. Step forward with your right leg, bending at the knee, while your left leg dips toward the ground. From here, lunge your left leg forward, performing the same motion as you did with the right. Continue walking until fatigued. This exercise will help strengthen your lower torso and shoulder muscles.
Trunk Rotational Stretch
Lie flat on your back on a physical therapist's exercise table. With your back straight and legs extended, your therapist will push your left leg, from the knee, across your body and toward the other side of the table. As he does so, keep your upper torso flat on the table. Hold the stretch for 10 seconds before returning to your original position. Repeat the exercise, alternating legs until fatigued. This rotational stretch exercise will help improve your flexibility and reduce your chances of being injured while skiing.
Wall Sits
Stand in front of a wall with your knees slightly bent. From this position, lower yourself down the wall, bending at the knees until your upper legs are parallel with the ground. Have your physical therapist watch your motion to ensure your legs are parallel and back is straight. Once you get her approval, hold the position for 20 to 30 seconds before standing up. Wall sits will strengthen your lower torso and your leg muscles.
Double Leg Jump-Overs
Have your physical therapist place a cone or box in the center of the room while you stand directly to the left side of it. On her mark, jump to your right side, jumping over the cone while keeping both feet next to each other as you jump. Quickly jump back to the other side, jumping back and forth until you are fatigued. As you improve, increase the speed with which you perform each jump.
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