When I joined a gym soon after completing physical therapy for a knee injury, one of the classes I liked was mat Pilates. Afterwards I started using the TRX with a personal trainer, and eventually bought a TRX for use at home. Recently my trainer had me try some Pilates-inspired exercises using the TRX. Haven't decided yet if I like the combination or not. Take a look at the videos and see what you think. Note that Pilates draws from dance, so doing exercises without shoes to allow toes to be pointed is standard.
TRX Pilates Integration
a short introduction that includes basic exercises demonstrated by seniors
Three Pilates - three exercises demonstrated by a strong TRX trainer
link below is for a webpage with video and text descriptions by a TRX trainer
During lessons as an intermediate or advanced skier, I've had instructors talk about the importance of moving ankles. Ever hear that it's good to press against the boot tongue? Although it's not a requirement, having good dorsiflexion makes that easier to accomplish at the right time. But what is considered good? Turns out it's pretty easy to check dorsiflexion.
Here's a video introduction to a simple test of dorsiflexion that can easily be done at home:
Apparently, if you can have your leading toe about 4 inches from the edge of the wall (or couch) with your knee bent and touching with the heel on the ground then you're in good shape. Turns out that the guidelines for good and bad measurements don't change significantly with height. Less than two inches is poor whether you are 5 feet or 6 feet tall. More than five inches is excellent.
For a more complete set of tests, check out this blog entry about screening ankles that also includes exercises for increasing ankle mobility.
Besides passive and dynamic stretches, can also use foam rolling and self-massage to increase the flexibility of the muscles related to ankle flexion. There are short videos on the following website.
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.
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.
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
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).
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.
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.
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.
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.
