Quick Warm-Up Before Getting On The Hill

Quick warm-up before getting on the hill

During skiing or snowboarding, people spend a lot of time in a crouched or semi-squat kind of position. In that position, it is easy to put a lot of pressure on your back if your muscles aren’t activating properly or if they are tired.

Here is a quick 5-10 min warm-up you can do before getting on the hill. The aim of this warm-up is to get your core and glutes fired up before you strap on your boots.

Active glutes and an engaged core aids with stability and take some pressure off your back muscles so that they are not doing all the work.

2 or 3 sets:

-          Side clams, 10-12 repetitions per side

-          Dead bugs, 10-12 repetitions per side

Here’s how to do the two exercises:

Side Clam:

Step 1: Start by laying on your side. Your arm (the side you are laying on) should be bent under your head/neck for support. The other hand should be on the outside of the hip (the side that is in the air) for support. Torso should be straight down to your knees. Your knees need to be bent with your legs at a 45-degree angle, and your feet together.

Step 2: While keeping your torso and feet stationary. Spread your knees as far apart as you can. Then return knees back to starting position.

Dead bugs:

Step 1: Lie flat on your back with your arms extended towards the ceiling.

Step 2: Lift your legs and bend your knees at 90° so your lower legs are parallel with the floor.

NOTE: Engage your core and draw your belly button in to get your back as flat against the floor as possible – you shouldn’t be able to get a hand in between your back and the floor, and you need to maintain this throughout.

Step 3: Slowly lower your right arm behind your head and extend your left leg forwards at the same time, exhaling as you go. Keep going until your arm and leg are just above the floor, being careful not to raise your back off the floor.

Step 4: As you inhale, slowly return to the starting position and repeat with the opposite limbs.