Try these exercise tips to help you ski better on the slopes!

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For many of you, snow is a familiar sight. Now, just imagine not seeing or touching snow until you were 25 years old! I didn't grow up with snow. Skiing and other unstable surface sports are not common in the cities of Colombia.

However, since moving to Utah, I’ve had to learn more about unstable sport mechanisms and how to apply them when facing the snow. Mostly, to provide my clients with specific integral movements that both enhance their abilities and decrease their rate of injury while cruising down the snow on skies.

Make no mistake about it, positioning and posture play a huge role in how to ski better.

The following sequence of easy and effective movements will allow your muscles, such as your external and internal rotators of the hip, to move smoothly and softly, especially around the knees.  Applying these exercises will allow you to focus on enjoying those short turns and sharp carves at any of your favorite Utah ski resorts, instead of worrying about damaging your joints.

So before taking a look at the local ski report and getting your gear ready to go, make sure your body is ready too. Performing these home exercises will refine your technique and restore forgotten movement patterns, giving you a greater sense of freedom and stability out on the slopes.

Unroll your mat, grab a towel (or just use the floor), and treat yourself like a pro.

EXERCISE 1

Internal and external rotation in a semi-squat

 KEEP HEELS FLAT, 14-16 REPS

KEEP HEELS FLAT, 14-16 REPS

EXERCISE 2

Toe stretch plus deep squat

 IN ALL FOURS, PLACE TOES ON MAT AND PUSH BODY BACK USING ARMS UNTIL YOUR HEELS ARE FLAT ON THE GROUND. 10 REPS

IN ALL FOURS, PLACE TOES ON MAT AND PUSH BODY BACK USING ARMS UNTIL YOUR HEELS ARE FLAT ON THE GROUND. 10 REPS

EXERCISE 3

Quadruped Spine rotation

 ON ALL FOURS, PLACE ONE HAND BEHIND BACK. INHALE, AND ROTATE UPWARDS TO ONE SIDE. KEEP HIPS NEUTRAL.  10 REPS EA SIDE, REPEAT.

ON ALL FOURS, PLACE ONE HAND BEHIND BACK. INHALE, AND ROTATE UPWARDS TO ONE SIDE. KEEP HIPS NEUTRAL.  10 REPS EA SIDE, REPEAT.

EXERCISE 4

Modified downward dog + Plank + Back extension

 START IN DOWNWARD DOG. SLOWLY MOVE INTO A PLANK, BRACING THE ABDOMINALS. HOLD THE POSITION FOR ABOUT 5 SEC. SLOWLY DROP HIPS INTO THE GROUND. RETURN TO YOUR PLANK BEFORE MOVING TO DOWNWARD FACING DOG.  10 REPS

START IN DOWNWARD DOG. SLOWLY MOVE INTO A PLANK, BRACING THE ABDOMINALS. HOLD THE POSITION FOR ABOUT 5 SEC. SLOWLY DROP HIPS INTO THE GROUND. RETURN TO YOUR PLANK BEFORE MOVING TO DOWNWARD FACING DOG.  10 REPS

EXERCISE 5

Toe taps with an unstable surface

 FIND A RAG OR SMALL TOWEL AND PLACE IT BETWEEN YOUR KNEES IF YOU DON'T HAVE AN UNSTABLE SURFACE. STAND UP TALL WITH TOES ON THE PAD AND BRACE YOUR ABDOMINALS. EXHALE AND ROLL DOWN TO REACH THE GROUND. RETURN TO ORIGINAL POSITION SLOWLY.  8 REPS

FIND A RAG OR SMALL TOWEL AND PLACE IT BETWEEN YOUR KNEES IF YOU DON'T HAVE AN UNSTABLE SURFACE. STAND UP TALL WITH TOES ON THE PAD AND BRACE YOUR ABDOMINALS. EXHALE AND ROLL DOWN TO REACH THE GROUND. RETURN TO ORIGINAL POSITION SLOWLY.  8 REPS

- REPEAT THIS SEQUENCE FOR ADDED BENEFIT