|
Exercise best way to avoid aprs-ski medical bills
THE NEWS TRIBUNE
Last updated: October 28th, 2007 01:32 AM (PDT)
If you think lift tickets are expensive, wait until you see your medical bill if you take a knee-twisting tumble on the slopes.
Of course, there is no sure-fire way to avoid getting hurt this season, but in an effort to tip the scales in your favor we asked two local experts for some helpful exercises.
Joe Krugh and Robert Portello of Olympic Sports and Spine Rehabilitation say strengthening your core and lower body and improving your balance will allow you to ski and snowboard with more control. Krugh and Portello recommend five exercises.
Craig Hill and Lui Kit Wong, The News Tribune
PRONE WALK OUT
Benefit: Strengthens core and arms.
How to: Start by lying facedown over a physio ball. With your hands on the floor, use them to walk away from the ball, which will roll down your legs. Keep your back straight. When just your toes are on the ball, walk back until the ball is once again under your hips.
Ease up: The farther you walk, the more challenging this exercise gets. So, go as far as you feel comfortable and gradually challenge yourself to go a bit farther.
More challenge: Add a curl by tucking your knees toward your chest once you have walked all the way out.
Duration: Start with three sets of 10.
SINGLE-LEG SQUAT WITH TWIST
Benefit: Helps with balance and strengthens hips, hamstrings annd quadriceps as well as your knees and ankles.
How to: Holding a ball with both hands next to your right ear, lift your left foot off the ground. Slowly move the ball across the body toward the floor where your left foot was, then slowly return to the starting position. Keep your right knee over the top of your right foot. Repeat on the opposite side.
Ease up: Bring the ball from your right ear to your left hip.
More challenge: Do more reps or use a medicine ball for added weight.
Duration: Start with two or three sets of five or 10 reps.
PHYSIO BALL BRIDGE WITH LEG CURLS
Benefit: Works your core and hamstrings.
How to: Lying on the ground with heels up on a physio ball, lift your hips off the floor, making sure to keep them level. Then curl your legs, rolling the ball toward you. Continue to roll the ball out and back while maintaining the bridge.
Ease up: If the curl is too much, just hold the bridge. Then try holding the bridge with one leg.
More challenge: Do the exercise with one leg at a time.
Duration: Start with two to three sets of 10 to 20 reps.
STEP DOWNS
Benefit: Improves your balance while strengthening your glutes and quads.
How to: Standing on a box or step, let your left leg hang over the side. Squat with your right leg until your left heal touches the floor then straighten your right leg. Then repeat with the opposite leg. Keep your squatting knee over your foot and your pelvis balanced.
Ease up: If you struggle to keep your balance, try squatting with both legs and holding the position. You can even wear your ski boots for this exercise, Krugh says.
More challenge: Use a higher step. Or, to improve your balance, play catch with somebody during the exercise.
Duration: Three sets of 10 to 15 on each leg.
RESISTED CRAB WALK
Benefit: Strengthens your hips and glutes.
How to: With an elastic band around your ankles, squat with your knees over your feet. Step sideways, taking a big step with your lead foot and a smaller step with your back foot, making sure there is always resistance on the band. After 15-20 feet, walk back leading with the opposite hip.
Ease up: Take fewer steps.
More challenge: Krugh suggests trying a crab walk for the same amount of time it takes you to make a ski run.
Duration: Start with one to three sets of 15 steps in each direction.
Originally published: October 28th, 2007 01:32 AM (PDT)
|
