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pool exercise

Posted on May 23, 2017 at 1:40 PM Comments comments (1)

10 Exercises To Do In the Pool 

Pool (aquatic) exercise provides many benefits, including an ideal environment to exercise throughout the year. The buoyancy of the water supports a portion of your body weight making it easier to move in the water and improve your flexibility. The water also provides resistance to movements, which helps to strengthen muscles. Pool exercises can also improve agility, balance, and cardiovascular fitness. Many types of conditions greatly benefit from pool exercise, including arthritis, fibromyalgia, back pain, joint replacements, neurological, and balance conditions. The pool environment also reduces the risk of falls when compared to exercise on land.

Preparing for the Pool

Before starting any pool exercise program, always check with your physical therapist or physician to make sure pool exercises are right for you. Here are some tips to get you started:

Water shoes will help to provide traction on the pool floor.

Water level can be waist or chest high.

Use a Styrofoam noodle or floatation belt/vest to keep you afloat in deeper water.

Slower movements in the water will provide less resistance than faster movements.

You can use webbed water gloves, Styrofoam weights, inflated balls, or kickboards for increased resistance.

Never push your body through pain during any exercise.

Although you will not notice that you sweat with pool exercises, it is still important to drink plenty of water.

10 Excellent Exercises for the Pool

1. Water walking or jogging: Start with forward and backward walking in chest or waist high water. Walk about 10-20 steps forward, and then walk backward. Increase speed to make it more difficult. Also, increase intensity by jogging gently in place. Alternate jogging for 30 seconds with walking in place for 30 seconds. Continue for 5 minutes.

2. Forward and side lunges: Standing near a pool wall for support, if necessary, take an oversized lunge step in a forward direction. Do not let the forward knee advance past the toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take an oversized step to the side. Keep toes facing forward. Repeat on the other side. Try 3 sets of 10 lunge steps. For variation, lunge walk in a forward or sideways direction instead of staying in place.

3. One leg balance: Stand on 1 leg while raising the other knee to hip level. Place a pool noodle under the raised leg, so the noodle forms a “U” with your foot in the center of the U. Hold as long as you can up to 30 seconds and switch legs. Try 1-2 sets of 5 on each leg.

4. Sidestepping Face the pool wall: Take sideways steps with your body and toes facing the wall. Take 10-20 steps in 1 direction and then return. Repeat twice in each direction.

5. Hip kickers at pool wall: Stand with the pool wall to one side of your body for support. Move 1 leg in a forward direction with the knee straight, like you are kicking. Return to start. Then move the same leg to the side, and return to the start position. Lastly, move that same leg behind you. Repeat 3 sets of 10 and switch the kicking leg.

6. Pool planks: Hold the noodle in front of you. Lean forward into a plank position. The noodle will be submerged under the water, and your elbows should be straight downward toward the pool floor. Your feet should still be on the pool floor. Hold as long as comfortable, 15-60 seconds depending on your core strength. Repeat 3-5 times.

7. Deep water bicycle: In deeper water, loop 1-2 noodles around the back of your body and rest your arms on top of the noodle for support in the water. Move your legs as if you are riding a bicycle. Continue for 3-5 minutes.

8. Arm raises: Using arm paddles or webbed gloves for added resistance, hold arms at your sides. Bend your elbows to 90 degrees. Raise and lower elbows and arms toward the water surface, while the elbows remain bent to 90 degrees. Repeat for 3 sets of 10.

9. Push ups: While standing in the pool by the pool side, place arms shoulder width apart on pool edge. Press weight through your hands and raise your body up and half way out of the water, keeping elbows slightly bent. Hold 3 seconds and slowly lower back into pool. (Easier variation: Wall push up on side of pool: place hands on edge of pool shoulder width apart, bend elbows, and lean chest toward the pool wall.)

10. Standing knee lift: Stand against the pool wall with both feet on the floor. Lift 1 knee up like you are marching in place. While the knee is lifted even with your hip, straighten your knee. Continue to bend and straighten your knee 10 times, and then repeat on the other leg. Complete 3 sets of 10 on each leg. For more of a challenge, try this exercise without standing against the pool wall.


If you have any questions, please feel free to contact one of our eperianced Maxim PT therapists.

Benefits of Physical Therapy

Posted on May 23, 2017 at 1:35 PM Comments comments (1)



Physical therapists treat people of all ages and abilities. Here are some ways a physical therapist can help you.


Maximize Your Movement

Pain-free movement is crucial to your quality of life, your ability to earn a living, and your independence. Physical therapists are movement experts who can identify, diagnose, and treat movement problems.


Participate In Your Recovery

Physical therapists work collaboratively with their patients and clients. Treatment plans are designed for each person’s individual goals, challenges, and needs.


Avoid Opioids

Opioid risks include depression, overdose, and addiction, plus withdrawal symptoms when stopping use. In some situations, dosed appropriately, prescription opioids are an appropriate part of medical treatment. However, the Centers for Disease Control and Prevention (CDC) is urging health care providers to reduce the use of opioids in favor of safe alternatives like physical therapy for most long-term pain.


Avoid Surgery

Before you undergo expensive or invasive surgery, try physical therapy. For some conditions, including meniscal tears and knee osteoarthritis, rotator cuff tears, spinal stenosis, and degenerative disk disease, treatment by a physical therapist has been found to be as effective as surgery.


Find a Physical Therapist

Locate a physical therapist near you by using the Find a PT directory. Although direct access laws vary by state and insurance plans differ, anyone in the United States can arrange an evaluation by a physical therapist without a physician's referral or prescription. 

Need a Jolt of Energy

Posted on April 28, 2017 at 11:30 AM Comments comments (2)

Walking up and down stairs at a regular pace for 10 minutes can provide the same amount of energy as ingesting 50 mg of caffeine - the same amount found in a can of soda.

Read the following article about how to exercise and stay healthy in an office environment.

Need a Jolt of Energy???


Good Posture Can Make All The Difference.

Posted on November 30, 2016 at 12:25 AM Comments comments (4)

They are the battle cries of moms and elementary school teachers all over the world: “Sit up straight!” and “Stop slouching!” Despite what our third grade minds may have thought, sitting up straight wasn’t a stress position used to break unruly children. Believe it or not, our parents and teachers had a reason for issuing these demands. They intuitively knew of the health and psychological benefits people with proper posture enjoyed, and they were just trying to instill the habit into our young, impressionable minds. To their disappointment, we probably ignored them and went on with our slouching ways.

Good Posture Can Make All The Difference. Fatigue, faulty alignment and bad postural habits can make picking up a piece of paper or vacuuming as risky to your back as tackling a 200 pound load.

Are you frequently tired or achy, or maybe bothered by nagging neck and back pain? A simple answer could be your posture. Approximately 60 percent of women slouch, a problem that can cause pain and even reduce your energy level.

Poor posture can also make you appear older and heavier, while a well-aligned body projects an energetic, self-confident image. Poor posture can also lead to muscle fatigue. The extra stress poor posture puts on your muscles can leave you physically drained, which can make you feel tired. Poor posture may even affect your breathing. Some experts have observed that slumping forward may leave less room for your lungs to fill with oxygen. When your lungs don't expand and contract properly, you may not get enough oxygen to all of the tissues throughout your body. That can sap your energy.

To see if you have correct posture, look at a side view of yourself in the mirror. When our posture is correct, the ears, shoulders, hips, knees, and ankles should align in one straight line. To give you a mental image of what good posture looks like, imagine hanging a plumb line from your earlobe. If your posture is correct, the line would hang straight to the middle of the anklebone.

The paraspinal muscles, which run along the spine, are just as important as maintaining stong abdominal muscles. Think of cables that support the mast of a sailboat. Without them, the mast would wobble and sway. To remain upright and strong, your spine needs both the abdominal muscles to lift it and the paraspinals to hold it in place.

We often only associate the shoulder hump with little old ladies and Quasimodo. But men can develop a “dowager’s hump,” too. The hump develops through a combination of bad posture and osteoporosis. Osteoporosis is common in older women, but men can also see a significant loss of bone mass as they age. You can help stave off the hump by focusing on maintaining good posture throughout your life.

Contrary to your third grade teacher, good posture does not require you to look like a stiff piece of board. Good posture involves having a relaxed appearance and a “neutral spine.” A neutral spine retains three natural curves: a small hollow at the base of the neck, a small roundness at the middle back, and a small hollow in the lower back. Many people overcompensate for bad posture by standing too straight, thus eliminating the natural curves of the spine.

Maintaining good posture is definitely not easy. We can’t be thinking about it all the time. We may start off the day sitting upright, but a little while later, we’re lost in our day and slouching down. If you have any questions or concerns about your posture, or feel you need assistance with proper alignment and strengthening, please feel free to contact us at Maxim Physical Therapy.

The secret danger in high school sports

Posted on August 24, 2016 at 1:05 PM Comments comments (0)


 

In high school sports, our student athletes face many dangers. Broken bones, sprained ankles and occasional cuts are just a few that come to mind.

One of the most dangerous encounters a high school football player may face is not the 250-pound opposing team’s linebacker, but a microscopic organism that you can’t see or hear … most would think differently. However, statistics show a growing number of MRSA (methicillin-resistant staphylococcus aureus) infections among high school athletes; primarily the football turf and volleyball/basketball court.

 

MRSA is a bacteria sometimes referred to as a “superbug” that is responsible for several difficult-to-treat infections in humans. Bacterial infections are routinely treated with an antibiotic. The problem with MRSA is that it is resistant or doesn’t respond to most antibiotics and continues to spread.

 

MRSA initially shows up as small, red bumps that may resemble a spider bite, a pimple or boil and can be accompanied by fever and rash. The majority of MRSA infections affecting young healthy athletes are localized to skin and soft tissue. However, there is a possibility that the infection could enter the bloodstream, resulting in sepsis and affecting vital organs and ultimately death.

 

Many MRSA skin and soft tissue infections require a surgical “washout” of the abscess along with appropriate antibiotics. The problem as noted previously, is that some MRSA infections don’t respond to traditional or “high-powered antibiotics.”

 

In the United States, an increasing number of MRSA outbreaks are occurring in locker rooms, gyms and on the field of play. In these outbreaks, shared clothing, sports equipment, towels, balms, lubricants, razors and soaps, improper care of skin trauma and direct skin-to-skin contact with MRSA lesions are all identified as risk factors for getting MRSA.

 

A study in the New England Journal of Medicine linked MRSA to abrasions caused by artificial turf. Three studies by the Texas State Department of Health found that the infection rate among football players was 16 times the national average. In 1974, MRSA infections accounted for 2% of the total number of staph infections, in 1995 it was 22%, and by 2004, it rose to 63%.

 

Athletes with mild cases of MRSA infections may be allowed to return to athletics once an appropriate and effective antibiotic treatment has begun and the risk of transmission to other athletes has been significantly reduced or eliminated.

 

Abrasions should be covered and the athlete should be re-evaluated daily for signs or symptoms of recurrence or worsening of the infection. Alcohol has been proven to be an effective surface sanitizer against MRSA.

 

Just like with antibiotics, MRSA is acquiring more resistance to some disinfectants and antiseptics. A more effective strategy is to wash hands with running water and anti-microbial cleanser with persistent killing action, such as chlorhexidine.

 

A report concluded that poor hygiene habits remained the principle barrier to significant reductions in the spread of MRSA. Educate you high school athlete on the importance of keeping abrasions covered and clean, don't share personal equiptment and report any concerning skin discolorations.

Have a safe and healthy season.

Plantar Fasciitis??

Posted on July 7, 2016 at 2:00 PM Comments comments (0)

Plantar fasciitis occurs in as many as 2 million Americans per year. It is defined as a condition of overuse causing localized inflammation along the plantar fascia, a thick band of tissue that runs across the bottom of your foot. The plantar fascia provides shock absorption that allows repeated stresses and strains through the medial arch of the foot. However, excessive tension can cause microtears in the fascia ultimately leading to inflammation, tightness and pain. Most people describe their symptoms as stabbing pains that usually occur with the very first steps in the morning. As the body warms up, the pain may actually decrease during the day, however, typically worsens by the end of the day. It is most common in athletically active individuals, overweight individuals, those with sedentary lifestyles, and those with jobs that require prolonged standing.

Physical therapists are trained to evaluate and treat plantar fasciitis. Appropriate physical therapy tests and measures are done to assess the intensity of pain, range of motion, strength, and the biomechanics of the lower extremity. Treatment will initially focus on controlling inflammation, activity modification, shoe selection, taping techniques, soft tissue mobilization, stretching and strengthening surrounding structures along with postural education.

The best way to rid yourself of plantar fasciitis is to make sure you never get it. Some preventative measure to take include:

•Choosing shoes with good arch support

•Replacing shoes regularly

•Stretching calves and feet before and after running or walking

•Maintaining a healthy body weight

•Taking early action with initial onset of ankle/foot pain

Plantar fasciitis can be very painful and annoyingly persistent. Unfortunately, there is no instant cure, however, symptoms usually improve over time with commitment to recovery. It is essential to seek help from the appropriate health care provider if you experience signs and symptoms of plantar fasciitis. Be proactive about your own health and give Maxim a call if these symptoms arise.

A Long Day Hike

Posted on May 12, 2016 at 1:15 PM Comments comments (4)


Hiking?

We’ve all started out too fast or slipped on a downhill section leaving us gassed and battered. The best hikers understand the mechanics of movement and use that knowledge to their advantage.

Hiking efficiently on a long day hike can substantially increase your enjoyment and allow you to hike more miles. If you understand basic hiking mechanics you can get the most out of your day hikes and minimize the impact on your feet, joints, and muscles.

Tips on hiking mechanics

Shorten your stride on uphills to save your hip flexors

Shorten your stride on downhills to keep your center of mass over your lead foot and avoid slip outs

Lace your shoes properly to minimize blisters that are produced by foot movement in the shoe

Use trekking poles to lighten the impact on your knees

Striding out on uphill or downhill sections of the trail can lead to slip outs, muscle fatigue, and even injury.

Shortening your stride will maintain a center of mass more directly positioned over your leading and trailing foot positions and minimize those risks.

Train for Day Hiking

If you want to push your limits as a day hiker you’ll need to train for it. Proper training can protect your joints, legs, and feet from the damage that can result from a long day or big miles on the trail. Strengthen your quads and hips, increase your cardiovascular endurance, and improve your flexibility to minimize the impact on your body.

Day Hiker Training Tips

Increase lower body strength to lessen fatigue, decrease the chance for injury, and prepare your body to more easily tackle big inclines

Build up cardio to spend more time in motion and decrease the number of breaks you need on the trail

Practice a stretching regimen to prepare your body for motion, improve flexibility and strength, and aid in your post-hike recovery

Cross-train to build your overall skill set and endurance

Training for day hiking doesn’t require a gym membership or a ton of time. Focus your efforts on the three core elements above and cross-train to develop complementary skills. The more you push your limits the more comfortable long days will become.

Gear Up to Hike All Day

There are times when we all fight the urge to take every tool and gadget we own. It’s important to be prepared but try to avoid carrying unnecessary items. To make a long day on the trail comfortable you have to be wise in your gear selections. As you begin pulling gear for your day hike, consider just how much of each item you will realistically need and look for gear that can serve more than one need.

Even if you plan to hike 20 miles in a full day on the trail, you don’t need a full roll of toilet paper, 25 blister treatments, or a 2 lb bag of trail mix.

Hiking Wisdom: Epic day hikes are the result of solid planning and mindful execution. If you plan for your day hikes to be exceptional, they will be.

Establish Your Safety Protocol

Things can go wrong on the trail quickly. Get lost for an hour or two and you just might be spending the night in the woods, desert, or canyon. Suffer a lower body injury or take a fall on the trail and you might be there until someone else comes along. The possibilities of something going wrong makes it imperative that you plan your day hike well and account for unforeseen issues on the trail. You need to make sure that someone back home knows where you are going, the route you will follow, and when to expect you back.

Here are tips for establishing a safety protocol

Leave a detailed hiking trip plan – trailhead, connectors, turn around, start/end times, check in times

Register at the trailhead – not all trails have registration boxes but when they are available use them to leave a record of your hike

Stick to your plan – deviating makes your plan worthless

No one plans to get lost or injured on a day hike. It just happens, usually resulting from just one or two small mistakes or misjudgments. Your chances of being found safely are increased greatly if you leave a detail plan with someone and stick to it on the trail. It’s easy to do and could make all the difference if something does goes wrong.

Recover Properly

Learning to be a day hiker leads to sore muscles and aching joints. Once you’re back home, recounting the hike in your mind and looking through the amazing photos you’ll start to feel the effects.

If you know how to recover properly you can string more days and miles together for an even more epic adventure.

Tips on how to hike and recover from a big day hike

Rehydrate – cramps are not fun, especially in the middle of the night, so rehydrate your body with fluids and recovery aiding foods

Use a foam roller & stretch – work the lactic acid out of your muscles to speed up the recovery process and relieve the aches and pains

Heat & ice – pamper your muscles with alternating heat and ice as needed, ending with ice

Avoid the couch – build your endurance and aid recovery with a short follow up hike the next day

Hiking Wisdom: Experiment with your post-hike treatments and journal the results. You may find that certain foods or stretches work better for you than others. Don’t be afraid to experiment to find what works best for your body.

Recovering from a big day hike may seem like an endless cycle if you are continually pushing your limits. But the more time you spend on the trail, the more quickly you will recover after each hike and the more you will enjoy your outings.

If you have any questions regarding your hiking recovery or preparing your body for a nice long day hike, please call MAXIM PHYSICAL THERAPY.

Hiking Wisdom: The more efficient you move on the trail, the longer you can hike, and the more you will enjoy.

Preventing Softball Injuries

Posted on February 25, 2016 at 1:50 PM Comments comments (3)

Softball injuries in young athletes are on the rise and nearly as frequent as baseball injuries, but they generally result in less time lost to competition. These injuries most commonly involve the back, shoulder, forearm, wrist, and hand. Pitchers, as commonly believed, are not at a high rate of injury than any other position. However, pitcher injuries differ from position player injuries because pitchers use a windmill motion that places unique demands on the back, neck, shoulder, forearm, and wrist.

What are the most common overuse injuries in softball?

For pitchers, the most common overuse injuries are shoulder tendinitis (inflammation of the tendon), back or neck pain, and elbow, forearm, and wrist tendinitis. For catchers, back and knee problems in addition to overhead throwing shoulder problems are the most common. For other position players, overhead throwing causes shoulder and elbow problems to predominate.

How can overuse softball injuries be prevented?

Overuse injuries are preventable. Some tips to keep young athletes in the game for life include:

 

  • Warm up properly by stretching, running, and easy, gradual throwing.
  • Rotate playing other positions besides (especially pitcher and catcher)
  • Concentrate on age-appropriate pitching.
  • Adhere to pitch count guidelines.
  • Avoid pitching on multiple teams with overlapping seasons.
  • Flexibility of pitchers and catchers needs to be the focus during the season.
  • Routine strength and conditioning (body weight exercise)
  • Don't throw with pain, and see a doctor if the pain persists for a week.
  • Don't pitch more than two consecutive days until age 13, and then no more than three days in a row.
  • Don't play year-round.
  • Radar Guns should only be used during competition for assessment of fastest pitch vs. change up (ages 15+).
  • Communicate regularly about how your body is feeling and if there is pain or fatigue.
  • Develop skills that are age appropriate.
  • Emphasize control, accuracy, and good mechanics.

 

Speak with a sports medicine professional such as a Physical Therapist if you have any concerns about softball injuries or softball injury prevention strategies

Return to play only when clearance is granted by a health care professional.

Once girls begin to play competitively, they often play two games per day on two or three consecutive days. Two days of rest for pitchers is essential to prevent injuries. Additional guidelines include:

 

  • Girls < 12 years - only 2 days of consecutive pitching
  • Girls > 13 years - only 3 days of consecutive pitching

 

*Rest means no live pitches, including batting practice. Pitchers may need to 'loosen up' with a flexibility routine on the second rest day and can participate in hitting and field drills on the second day and throwing drills after the second day of rest.

How is an overuse elbow or shoulder injury treated?

The most obvious treatment for overuse is rest, especially from the activity that created the injury. Ice is also used to reduce soreness and inflammation, and if discussed with a medical profesional Ibuprofen can be taken to help with any pain and inflammation. If symptoms persist, it is critical that a rehabilitation professional (Physical Therapist) or physician be contacted, especially if there is a lack of full motion and/or pain is limiting play.

Ways Maxim Physical Therapy Can Help.

 

  • Evaluation of the entire body to assess proper mechanics, weaknesses, and strengths.
  • Education and instruction on an appropriate comprehensive strengthening program including core and endurance.
  • Modalities to assist with inflammation and pain.
  • Assistance with proper stretching: including manual soft tissue mobilization, joint mobilization and Active Release Technique for improved mobility.
  • Utilization of Kinesio Tape (Provided by a Certified Kinesio Tape Practitioner) or other sports tape to assist with quicker return to sport.

 

Please feel free to contact our office  with any questions, concerns or needed advice.


Two important and commonly negleted stretches: To do before and after practice/game

Chest/pectoralis stretch for all positions to offset the amount of throwing. This stretch can easliy be done in the dugout opening, notice the step through door vs leaning into the door. Do with hands at shoulder hieght, elbows at shoulder hieght and hands above head. Step through the door/gate until comfortable stetch is felt in chest/front side of shoulders, hold for 30 seconds, 2x in each position.

Hip flexor stretch, important for catchers and infielders. Lie on table (or bleachers), gently pull one knee to chest while gravity helps drop the opposite leg towards ground. Gentle stretch should be felt in top of thigh and even into high hip/low stomach. Hold for 30 seconds, repeat twice on each leg.




Don't over do it in the Garden

Posted on January 27, 2016 at 2:00 PM Comments comments (3)


Ahhhh.... Spring! The growing season is here. Time to dig, plant, and plan that garden! Before you charge in with hopes of "getting it all done" by the time summer hits, consider these suggestions to keep your body happy in the process!

Gardening can cause back pain and overuse injuries.

Safety suggestions include:

Avoid long gardening sessions.

Warm up before gardening with slow, sustained stretches and remember to do basic back stretches during your gardening.

Rotate your tasks to avoid repetitive movements. For example, after 15 minutes of raking, swap to pruning for a while.

Rest frequently and relax in the shade with a drink of water.

Avoid uncomfortable positions.

Bend at the knees and don’t strain when lifting heavy objects. If the object is too heavy for you, seek help.

Use the right tool for the task and make sure it is the right sized tool for you

Many gardening injuries involve the hands and fingers.

Safety suggestions include:

Always wear gardening gloves to protect your hands against cuts, soil, insect bites and skin irritants. Leather gloves offer protection against puncture injuries from thorns and bites (insect, snake, spider or rodent).

Use appropriate tools for digging instead of your fingers (for example, a shovel or hand shovel). Buried objects such as tree roots, glass and metal can injure your hand, wrist or arm while digging.

Choose your hand tools to suit you. Avoid buying or using hand tools that feature ‘moulded’ handles that don’t fit your hand. Blisters, calluses and muscle pain can occur if the finger grips on the handle are too small or too large for your hand.

Keep your hand and wrist in a straight line when you use hand tools. Bending the wrist weakens your grip on the tool, which causes you to exert hand and arm muscles with greater force. This can cause fatigue and soft tissue injury.

Use rubber gloves when working with garden chemicals. Always inspect the rubber gloves for holes or tears before use.

Make sure your gardening equiptment is safe.

Safety suggestions include:

Wear safety goggles when you use line trimmers – they are a common cause of gardening-related eye injuries.

Be aware of electrical leads (and make sure you don’t cut through them) when you use tools such as hedge trimmers, line trimmers and electric mowers.

Don’t stand on the highest rungs of a ladder. There is a high risk of tipping. Falling from a ladder can cause serious injury, fractures, dislocations and soft tissue injuries.

Things to remember

Ignoring safety precautions and using the wrong tool for the job are common causes of gardening injuries.

Rotate your gardening tasks to avoid repetitive movements.

Always wear appropriate clothes for gardening: including shoes, gloves, hats, protective eye wear, sunscreen.

Keep hydrated.

Attend to cuts, bruises, bumps and scrapes immediately to avoid prolong issues. Feel free to contact MAXIM Physical Therapy for any questions or concerns regarding your gardening safety.

Are you ready?

Posted on December 11, 2015 at 11:20 AM Comments comments (2)

The weather has definitely taken a turn and like the fall leaves the temperatures are dropping as winter is fast-approaching. While there may not be enough white stuff to shred just yet, we know that it is coming! Are you ready?! Some of the most-common injuries we encounter through the winter are skiing/snowboarding related. Fortunately, many of these injuries can be avoided with the proper strengthening in key muscle groups of your legs, hips, and core. We at Maxim Physical Therapy are ready to share some of the  best exercises you can do to get ready for the upcoming ski/snowboard season. Get started right now to ensure an entire season of fun, healthy shredding!

(Google the following exercise for great instructional videos)

  • Box Jump Squat (sets of 10)

Explosive leg power and dynamic knee control in one! Come all the way up to standing on top of the box.

  • Russian Twists (sets of 10 touches to each side)

Rotating core control is vital for skiers and snowboarders alike. Russian twists work not only the anterior muscles, but the obliques/sides as well!

  • Alternating Jump Lunges (sets of 10 lunges on each leg)

Great to work on independent leg control. Try to keep your knee in line with your toe.

  • Single Leg Deadlift (sets of 10 on each leg)

Keep the butt strong and the back healthy with this one!

  • Wall Sit (hold at least 30 seconds; aim to go for as long as you can)

An essential exercise for lower body endurance! Make your last run as great as the first with this great exercise!

  • Bicycle Crunches (sets of 10-15 touches on each side)

Reciprocal muscle activation is a great way to elevate your results – bicycle crunches are a great way to increase muscle strength and core stability!

  • Mountain Climbers (20 touches on each side)

Keep your core tight while working on strength and endurance.

 


These  exercises are essential for training and strengthening all the key muscles used in skiing/snowboarding. Try doing them regularly to not only get ready for the season, but to ensue you stay healthy and strong through the whole season! Do you have an old ski injury that’s still bothering you? Looking for more advice and exercises to get in shape this season? We would love to help you out! Contact us at one of our convenient locations to see what we can do to make sure you have a fun and safe ski season.




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