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.

Examples of advanced TRX exercises

Since the TRX has been around for a while, there are a lot of sources around on the Web.  Found a website with a list of 10 exercises that are considered advanced.  There are diagrams and/or videos included.

Except for the frog kick and hanging dip, my personal trainer incorporated all of the others into a TRX workout at some point.  We took it easy for my first year using the TRX because I was rehabbing a knee (not a skiing injury).  I do the suspended lunge more often since it's very good for ski conditioning.  I like doing that exercise with someone around to help get into position safely.

Lower Body and Core

TRX frog kick
TRX suspended lunge
TRX pendulum

TRX knee tuck (suspended crunch)

TRX saw pike

Upper Body and Core

TRX hanging dip
TRX reaching row
TRX chest fly
TRX Y deltoid fly
TRX tricep extension

Are you ready for ski season? Consider a fitness self-evaluation

Have you wondered how fit you are?  Would you like a clear sense of your weak areas?  How about a way to work to strengthen a weak area?  Here are a couple ways to do a self-evaluation of where you stand.  A couple months before your ski season starts is the best time to check out your status.  But it's never too late to check.

This fitness test is generic full body strength test.  It is a straight forward test based on six exercises.  A goal is given for each exercise, together with suggestions if the number of repetitions for the goal is too hard or too easy.  I can do a lot better on all of the exercises after 2.5 years of working out much more consistently all year round.  Could do most of them without too much extra effort after the first year.

Five of the exercises can be done at home if you own a stability ball (Swiss ball).

1. Single leg squat
2. Pushup
3. Side plank
4. Inverted row - requires a low bar
5. Single leg hip raise with back on stability ball
6. Stability ball plank

http://www.womenshealthmag.com/fitness/ultimate-fitness-test

Of course, the question you are really wondering about is whether or not you are ready for ski season?  Check out the self evaluation designed by Bumps for Boomers.  Bumps for Boomers is based in Aspen, CO.  Their focus is on skiers over 50 who want to keep skiing for another 20, 30 years or more.  You can check out how ready your legs, arms, and core are for common movements on the ski hill.  Takes about 20 minutes.  The emphasis is on areas related to common ski injuries, such as a knee or shoulder due to a fall.

Getting ski fit with TRX suspension system

After being introduced to the TRX suspension system by my personal trainer while rehabbing a knee a few years ago, it's become something I use with her, at home, and on trips when I drive from home.

Here's an example of harder exercises directly related to skiing that can be done with the TRX, outdoors or indoors.

http://www.skinet.com/ski/article/get-fit-suspension-workout

There are text descriptions for the following.  It's easy to find free videos of the individual exercises on YouTube.

• Hamstring Curl
• Side Plank
• Inverted Row (w/ hinge)
• Lunge
• Skaters
• Squat Jump

The article includes the following about hamstrings:
"The hamstrings are crucial in supporting the knee joint from the back side and act as primary restraints for anterior translation of the tibia on the femur (which happens when skiers get in the "back seat," often resulting in ACL tears.  Translation: Hammies stop your bones from slipping around, which stops you from wrecking your ACL."

I was using the TRX for hamstrings from the very beginning.  Strong hamstrings are important in general, but especially important when it comes to avoiding knee injuries.  This fall was the third pre-season using the TRX.  The hamstring curl, side plank, lunges (back, side) were included in some of my sessions with my personal trainer.  I've done those often enough to do them on my own as well.  The advantage of learning a new exercise with a personal trainer is that I can be sure my form is correct.

Growing Older Does Not Mean Doing Less

One of the books on my reading list is Younger Next Year for Women by Dr. Harry Lodge and Chris Crowley.  The pair first collaborated on a book published in 2004 that was geared more towards men over 50.  It was on the New York Times Bestseller List.  They quickly realized that it was well worth creating a version for women.  Apparently the core information is the same, but the tone is a bit different.  Plus specific women's issues are addressed.

Harry is a well respected internist in New York City.  Chris became his patient after retirement from a Wall Street firm.  He retired in 1990 to ski, sail, bike, play tennis, cook, then decided to write books with Harry and take his passion for them on the road.  Chris recently celebrated his 80th birthday and wrote a blog entry about the party.  He's clearly looking forward to the next decade.

Launch into 80!

The latest printing of Younger Next Year (paperback) for men came out in 2011.  The original hardback was published in 2004, paperback versions of both came out in 2007.

Improving dynamic balance with Tai Chi

There are a variety of ways to improve balance.  Using a BOSU is what I learned about during knee rehab a few years ago.  Even standing on one leg with eyes closed every so often makes a difference because it enhances what is called proprioception.  But that's a topic for another day.

Tai Chi is a great way to improve dynamic balance.  When doing Tai Chi, you are always moving.  What's different from western exercise routines is that the movement is slow and deliberate.  The slower the better sometimes.  Makes me think of the concept that when working on improving ski technique, being able to ski slowly and precisely on easy terrain is a way to ingrain skills that can then be used on harder terrain.

Lito Tejade-Flores learned to ski as an adult.  He went on to become an internationally known ski instructor.  I learned a lot from a couple of his well-known books.  In 2008 he wrote a blog entry that mentions how Tai Chi can really help someone's skiing.

Ways to Get in Shape for Skiing

First Blog Post . . . Ever! Improving Balance Takes Consistency

After sleeping on the idea for a while, maybe 5 years, I'm going to dip into the blogging world and see what happens.

My focus for ski conditioning this fall is on flexibility and balance, as well as improving cardio.  Getting stronger was relatively easy for me once I had a membership to a fitness center.  Doing exercises consistently to improve flexibility and/or balance takes more mental effort.

Here are links to a few videos related to balance, especially dynamic balance, which is most important when skiing.

Balance Training with progression

Exercises to Improve Dynamic & Static Balance