Rehabilitation Services

Ski Safely

Pre and Post-Skiing Strengthening from BID-Milton Rehabilitation Services

 

Ski season is in full swing, which means batches of first time skiers are readying themselves to hit the slopes. Although the thought of strapping on those boots and heading up the chairlift for the first time may be exciting, beginners have to make sure they are prepared in more ways than one.

Before starting your skiiing, here are a few simple stretches to get your muscles ready to shred some packed powder!

Please consult your physician prior to starting an exercise program.



 

 

 

 

 

 

 

 

 

 

 


PRE-SEASON STRETCH #1: Deep Squat

Stand with feet shoulder width apart and squat deeply, head and chest up.
Repeat 10 times per set.
Do 2 sets per session.
Do 1 session per day.

 

 

 

 

 

 

 

 


PRE-SEASON STRETCH #2: Straight Leg Raise

Tighten muscles on front right thigh, then lift leg 12 inches from surface, keeping knee locked. Repeat on left side.
Repeat 10 times per set.
Do 2 sets per session.
Do 1 session per day.

 

 

 

 

 

 

 

 

 


PRE-SEASON STRETCH #3: Hip Abduction

Tighten muscles on front of right thigh, then lift leg 12 inches from surface, keeping knee locked. Repeat on opposite side.
Repeat 10 times per set.
Do 2 sets per session.
Do 1 session per day.

 

 

 

 

 

 

 

 

 

 

 

 

 

 


PRE AND POST SKIING STRETCH #1: Tensor Stretch

Cross right leg over the other, then lean to same side until stretch is felt on other hip. Hold 30 seconds. Repeat on the opposite side.
Repeat 2 times per set.
Do 1 set per session.
Do 1 session per day.

 

 

 

 

 

 

 

 

 

 

 

 

 

 


PRE AND POST SKIING STRETCH #2: Quadriceps Stretch

With knee on knee-height surface, support with same side hand. Gently pull heel toward buttock. Hold 30 seconds. Relax.
Repeat 2 times per set.
Each side prior to skiing.

 

 

 

 

 

 

 

 

 

 

 

 

 

 


PRE AND POST SKIING STRETCH #3: Hamstring Stretch

Place right foot on stool. Slowly lean forward, keeping back straight, until stretch is felt in back of thigh. Hold 30 seconds. repeat on the opposite side.
Repeat 2 times per set.
Do 1 set per session.
Do 1 session per day.





Information and Referrals
For information about Rehabilitation Services or referral from your physician
call Rehabilitation Services, at 617-313-1143.



Stretching information and images Copyright 1999-2005 VHI

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