Let us help you make the most of your skiing experience.
Skiing is a fun activity and popular holiday choice; however skiing does require a high level of fitness. Before you head off to the slopes it is important that you prepare yourself by increasing your health and fitness, to ensure an enjoyable time without the risk of injury.
Most injuries from a skiing holiday will occur in the second part of a holiday when you are becoming tired and you start to notice a lack of fitness. Here at VitaPhysical we can help you overcome these problems and show you ways of improving your fitness and technique.
Not just your average fitness class…
At VitaPhysical, our Ski Clinic is based around enhancing your performance with what you have got. We help with spinal and musculoskeletal pain, flat feet, weak ankles and previous injuries, to make sure you can enjoy and make the most of your skiing holiday, even if you are a beginner!
Do what does the Ski Clinic involve?
Jason our Osteopath will have a look at you posturally and put you through your paces biomechanically. We’ll give you our knowledge on fitness, but essentially tell you what you need to work on and how so you can ski for longer with less aches and pains.
All of our plans are personalised specifically to you and are designed along with your input to make sure you are satisfied with the outcomes.
For more information and guidance don’t hesitate to call us on 0191 565 8886.
The information provided is for general guidance only and must not be used for diagnosis or treatment of a health problem. This information is not intended to be a substitute for professional medical advice.
Stretch 2: Trapezius Stretch
- Start standing with a good posture and your feet shoulder width apart.
- Bring your hands together in front and interlace your fingers.
- Keeping your arms straight, raise them to shoulder height.
- Push your shoulder blades forward.
- Drop your head slightly to relax your neck.
- Hold for 30 – 60 seconds.
Stretch 3: Lat Stretch (Standing)
- Start standing with your feet shoulder width apart with a good posture and stomach/core muscles tight.
- Take your right arm straight up in the air, above your head and then lean slightly to the left.
- Look up at your right hand and try and imagine that you are reaching for something that is just out of your reach.
- Lean from your hips so that your trunk is the only part that moves.
- Try and ensure that the movement is as pure a side bending movement as possible i.e. minimising any forward, backward or rotational movement in your hips.
- Keep your elbows and knees relaxed throughout the stretch.
- Hold for 30 – 60 seconds.
Exercise 1: Wall Angel
- Stand against a flat wall with your feet shoulder width apart and about 1 foot away from the wall.
- Gently press your buttocks against the wall.
- Keep your head level and neck retracted.
- Place the back of your elbows, forearms, and wrists against wall.
- Bend your elbows to 90 degrees.
- Move your arms up and down slowly in a small arc of motion while keeping elbows in contact with wall.
- 10 repetitions.
Exercise 2: Contralateral Limb Raise
- Lie on your front on your exercise mat with your legs extended, toes pointing away from your shins and arms extended overhead with palms facing each other.
- Relax your head to align it with your spine.
- Exhale, contract your abdominal/core muscles to stabilise your spine and slowly raise one arm a few inches off the floor keeping your arm straight and avoiding any rotation at your shoulder.
- Maintain your head and torso position, avoiding any arching in your back or raising of your head.
- Hold this position for 3 seconds.
- Gently inhale and lower your arm back towards your starting position without any movement in your lower back or hips.
- Repeat on the opposite arm.
- 5 repetitions for each arm.
If any of these exercise or stretches aggravate your condition or you are struggling with how to actually do the exercise, please contact Jason or Kirsty at VitaPhysical, who will advise you accordingly.