Are you Ready for the Slopes?

Before hitting the slopes...get busy at the gym with the following conditioning and stretching exercises!


Stretching Exercises

Trunk Rotation Stretch
Bend left knee, cross over and lock ankle under right leg. Left knee should be in contact with floor. Right hand holds left knee down and left arm extends across to the left on a diagonal. Hold for 45 seconds. Repeat in opposite direction. One in each direction. This is not only a pre-conditioning stretch but stretch that could be done in the morning before skiing. If you have known or possible disk pathology do not perform this exercise.

Modification of Trunk Rotation Stretch
Sit on the floor or table with left leg straight, right leg bent with foot crossed over left leg. Lock left elbow across outside of right knee. Rotate to the right. Hold for 45 seconds and repeat for other side.

Rectus Femoris/Quadriceps Stretch
Place right knee on chair or table, step forward of right knee with left foot. Grab right ankle with left hand and lean forward. Hold for 45 seconds and repeat for other leg. This stretch should be felt in the thigh and not in the knee.

Soleus Stretch
Place hands against wall and right foot forward. Left calf (to be stretched) placed back with the knee bent. Keep left heel in contact with floor and lean hips forward. Stretch should be felt in left calf. Hold for 45 seconds and repeat for other leg.

Strengthening Exercises

Wall Sit
This is an isometric strengthening exercise for the quadriceps. Bend knees to 90 degrees placing back flat against wall. Lower leg should be perpendicular to floor. Hold 30 seconds, repeat three times following 30 seconds rest between sets. Progress by increasing five seconds per session. To decrease difficulty, decrease knee angle to 45 degrees but keep back flat against wall and lower leg perpendicular to the floor. Discomfort should be felt in quadriceps and not in the knee cap.

Dynamic Double Leg Jump-Overs
Initially, jump over a ruler not a higher obstacle until you have progressed through lower obstacles. Standing with feet together to left of obstacle, jump sideways to right of obstacle and return in opposite manner. Continue for 30 seconds. Progress by 5 seconds each session. Emphasize smooth landing by taking shock with the thigh muscles and knees bent. Take off and landing should be nearly simultaneous for both feet.

Hamstring Strengthening Exercise
This is best done with a partner but can be performed with heels firmly locked under an immovable object. Place soft cushion under knees, heels locked. Lean forward to count of 5 and return, repeat 10 times. This can be a strenuous exercise so lean only slightly forward the first time you perform it. The hamstrings are an important muscle to help stabilize the knee.

Trunk Rotation Strengthening
Begin with right leg bent, left leg straight and approximately 12 inches above floor at the foot. Hands loosely touching ears, reach for right knee with left elbow and be sure to exhale at the same time. The loose hands should prevent you from pulling the head and neck forward. Repeat in opposite manner without contacting floor with upper back. In essence, this is a continuous cycling motion. Try for 20 repetitions and increase as tolerated. Be sure to breath rhythmically, exhaling with each cross-over.

*These exercises are best begun at least three weeks before the trip.

*Check with your doctor before beginning any exercise program.

Stephanie Oakes is a fitness correspondent for Discovery Health Channel, a contributing editor for USA Weekend Magazine and the LA Times, and appears on NBC's 'Today in New York'. She can be reached at soakes@beststuff.com.