Week 82: Prone Max Extension End Range Holds
- Keep It Moving PT & Wellness
- Mar 13
- 2 min read
It's March! Which means our beloved favorite season is coming to an end =( In honor of the last (and oftentimes the best!) full month of the snow season, this month's theme is Shred Prep's Greatest Hits! We have compiled 5 of our favorite drills from the Shred Prep program that are specific to skiing, snowboarding, snowshoeing, skinning, cross-country skiing, and telemarking.
Exercise: Prone Max Extension with End Range Holds
Purpose: To improve strength and endurance of the posterior chain spine and hip stabilizers (core, low back) 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: It helps you work on the brakes by improving eccentric control and endurance of the posterior chain muscles - back extensors, glutes, hamstrings and traps
Procedure:
Lay on your stomach with your forehead resting on a towel or something soft. If your low back is sensitive, place a flat pillow under your belly and above your pelvis
Place your hands overhead
Exhale to drive tension in and brace your core
Lift up both arms and both legs up towards the ceiling without losing core bracing or letting your back arch. You should primarily feel your core, back muscles and glutes working.
Hold for 3-5 seconds
Repeat on the other side
Repeat 6-8 times on each side
*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
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Suite 207
Burlington, MA 01803
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