It's January! Which means for those of you who enjoy outdoor winter sports, the season is in full swing! Did you prepare well enough? If not, it's okay, we got you. This month's theme is Time To Shred! Drills that are specific to skiing, snowboarding, snowshoeing, skinning, cross-country skiing, and telemarking.
Exercise: Wall Sit with Weight on Knees
Purpose: To improve quad and core stability endurance specific to positions necessary for snowboarding, skiing, and other winter sports
Who It's For: Snowboarders, skiers, snowshoers, cross country skiers, and the ones that show off… tele skiers
Why We Love It: Because we know you're going to going to be gassed by the 4th run and this will help you last longer
Procedure:
Grab a weight plate, dumbbell or kettlebell
Lean your back flush against a wall, dropping your ribs and driving tension through your core
Keep your knees shoulder width apart and thighs parallel to each other
Slide your back down the wall as low as you are comfortable, ideally with thighs parallel to the floor
Hold for as long as you can until feeling a burn in primarily your quads and core (ideally up to 60 seconds)
Repeat as 2-4 times
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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