Stretches with TRX - 3 for Upper Body, 3 for Lower

One of the features I really like about using the TRX is that I can easily do all-purpose stretches.  Meaning that the stretch is helpful for several different parts of the body at the same time.  I originally found these videos in May 2019.

Each these videos cover three stretches, the first involves the upper body, the second is for the lower body.  The third upper body stretch is one I've been doing for quite a while after getting started on the TRX with the help of my personal trainer.  It feels really good.  Have also done the "Figure Four" stretch for lower body, but not until about a year after knee rehab.

An Introduction to Foam Rolling

For people with enough upper body strength, it's worth learning about foam rolling.  I learned the basics from my personal trainer a few years ago.  After using a foam roller at the fitness center for a little while, I decided it was worth investing in one that I could use at home.  I think it was worthwhile.

The key point for foam rolling is to take it slow and pay attention to how you feel as you roll.  Only need a few rolls for each muscle group.  As with regular stretching, consistency helps.  Can use a foam roller daily, but most useful after exercise.  Or a day of skiing. :-)

Introduction to foam rolling, exercises start at 2:20
geared towards people over 50

10 best foam rolling uses

 presented by a physical therapist

good for quick review

Working on hips

from a series for seniors

Warm up before a workout or ski day

One of the advantages of working with my personal trainer is that she figures out some warm up exercises before I start doing the real work.  Below are a couple examples of warm up sequences.

Ski Day warm up, 5-10 min, using a resistance band

It happens that these videos were not created by Americans.  The first is from Australia and the second is from a fitness company in London.  I've come across a lot of good ski conditioning videos from Australia.  The first video is from a ski workout webpage that geared more for younger skiers who are hard chargers.

Ski Workout - Fitness for Snow

The tips for preparing for a big ski trip include comments about ski lessons as well as getting enough sleep.  A bit different approach than Americans who give advice how to prepare for a ski vacation.

TIPS TO GET YOU READY FOR YOUR SKI TRIP

1. Start your ski fitness program at least six to eight weeks before your trip.  Target ski-specific muscles. Make sure you get a program that really works the thighs, butt, and core stabilisers. The legs will predominantly be working eccentrically throughout skiing to maintain your squat position and stabilise throughout uneven terrain, so ensure your training incorporates eccentric leg extensor exercises.

1. Keep up the ski lessons on the snow to ensure correct technique.
2. Warm up with some easy runs and stretches before challenging yourself further when out on the slopes.
3. Allow time for rest and refuelling. Schedule in regular drink (high quality water) and food breaks. Watch the quality of food on the mountain. You may want to travel with home-prepared snacks.
4. Keep in mind that although the slopes are enticingly less crowded at the end of the day, fatigue can set in and cause some grief. Monitor your energy levels and focus on maintaining good technique.
5. Aim for 8 hours sleep each night, which is actually hard not to do since you’ll be quite exhausted from a day’s skiing, and avoid late nights of drinking. Becoming intoxicated hammers your neuromuscular system which will not be in the best shape to provide adequate support the following day and your ski trip could turn fairly expensive medically!
6. Find good quality and correctly fitting boots, skis, bindings and consider clothing that breathes, conserves heat or cools by evaporation.
7. Have fun!

All things Stretch

Stretching needs consistency to really made a difference.  Once or twice a week is not really enough.  Daily is best, but 4-5 times a week can make a noticeable difference in the long run.  Have heard that 12-14 weeks is the most realistic timeframe when the goal is to make changes during the off season that can be maintained during ski season.  Last summer, my calves were tight most of the time.  Couldn't really figure out why.  But stretching more often in the spring and early summer seemed to solve the problem this year.

Came across a good online guide about stretching by a Canadian physical therapist and acupuncturist.  What's unusual is that she includes references to clinical studies along with easy to understand explanations about a variety of stretches.  Unfortunately there isn't a section specific to skiing even though she skis and snowboards.

http://www.stretching-exercises-guide.com

Discussion of how to check for tight hamstrings

Discussion of hip flexors, adductors, abductors

I used to be most interested in hamstrings for good knee support, and calf muscles.  The next area I plan to work on are hips.  As my ski technique has improved, the importance of ankle and hip flexibility has become more understandable.

A great reference that I found a few years ago is The Anatomy of Stretching, 2nd edition, 2011, by Brad Walker.  The illustrations show specific muscles in the context of the rest of the body.  Each stretch is explained clearly and simply, and there is a list of sports and injuries for which the stretch is useful.