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: Lateral Lunge with Towel
Purpose: To load primarily the lateral hip and thigh muscles in the frontal plane with a hip dominant/hinging movement pattern.
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 provide hip strength to help you last longer.
Procedure:
Stand with your feet together with the non working leg on a towel, valslide, furniture slider or something to decrease friction. If you want to increase the challenge, hold a weight (Dumbbell) in the hand opposite of the lunging leg
Keeping your feet in line, slight the non-working leg out to the side as you hinge at the hip of the working leg, feeling the glutes stretch and load
Keep your elbow straight and aim the dumbbell over the foot of the lunging leg
Be sure to keep your feet, shins and thighs parallel, and spine straight as you hinge at the hip
Weight should be evenly distributed throughout the foot, keeping heel firmly planted on the floor
Return to upright standing with feet together
Repeat as prescribed
*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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