Get Ready for Skiing Exercises

Skiing Prep Exercises

Simple leg exercises for getting some flexibility before heading off to the slopes.
After your first day of skiing how you look after yourself can greatly influence how you feel the next morning. A little bit of extra care can make the difference between feeling as still as a board, or OK and ready for a day of skiing.
Now that you have arrived in the mountains and have started to ski what can you do to keep your muscles and joints feeling supple?
We asked Melinda Cotton, founder of Fulham Osteopaths, how she looks after herself when she goes skiing.
How do you look after yourself after a day of skiing?
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“As an osteopath I suffer from osteopathic hypochondria and cannot bear to feel still and sore, so I put 20 mins aside to take care of my own muscles and joints. Looking after myself is a priority because I want to make the most of my time in the mountains.
First of all, I know that I'm not the fittest person, and that I may well have had a few bumps and falls during my day in the mountains.
Arnica is a wonderful remedy to take after exercise to help combat stiffness and soreness. I take one does of Arnica 30 and then have a large glass of water to help me rehydrate.
Then one of my first thoughts is, 'Is there a bath where I can have a long soak and massage my muscles? or will I have to make do with a shower?'If there is a bath, I put a mug of Epsom salts and a full cap of Arnica massage oil into the bathwater. Epsom salts are known to help ease muscle and joint pain. Arnica massage oil has lots of therapeutic ingredients and smells wonderful. Whilst in the bath I massage my calf muscles relax and luxuriate.
If a shower is the only option, then I have a long luxuriate in a hot shower and if I were feeling brave I would have a short sharp blast of cold water to help my micro-circulation to all my muscles and joints
On getting out of the bath or shower I set to self massaging my leg muscles. I use the arnica massage oil to massage all of my leg muscles, pay particular attention to my calf muscles.
After self massaging I then work on my leg and buttock stretches.
I stretch my calves with the classic stretch
I lie on my tummy and pull my heels towards my buttocks and hold for a good 30 seconds
I stretch my buttocks by sitting, then placing my left heel on my right knee, keep my back straight and lean forwards and hold the stretch , repeat the opposite way around
Then I end with stretching my hamstring muscles and some gentle spinal twists.
Then I dress for dinner and enjoy the evening. I know that I want to feel good the next day, so I may have a small glass of wine but nothing more and I make sure I get enough sleep.
Before going to bed a do a little more massage of my leg muscle and some before bed stretching.
When I wake, I take an arnica. Have a hot shower and then repeat my self-massaging with arnica oil and my stretches.
When I go to breakfast on that first morning, I'm usually surprised that I feel surprisingly good !
I repeat this after each ski session and in each morning.
I also take care to drink plenty of water, not too much alcohol and eat plenty of vegetables so that I have a diet that is full of good nutrition so my body can repair and restore itself efficiently.
If you are going skiing try this and let me know how you get on.
Supplies arnica & arnica massage oil are available next door at Healthfoods , Epsom Salts from the pharmacy. “

After your first day of skiing how you look after yourself can greatly influence how you feel the next morning. A little bit of extra care can make the difference between feeling as still as a board, or OK and ready for a day of skiing.
Now that you have arrived in the mountains and have started to ski what can you do to keep your muscles and joints feeling supple?
We asked Melinda Cotton, founder of Fulham Osteopaths, how she looks after herself when she goes skiing.
So what how do you look after yourself after a day of skiing?

Image
“As an osteopath I suffer from osteopathic hypochondria and cannot bear to feel stiff and sore, so I put 20 mins aside to take care of my own muscles and joints.
Looking after myself is a priority because I want to make the most of my time in the mountains.
First of all, I know that I'm not the fittest person, and that I may well have had a few bumps and falls during my day in the mountains.
Arnica is a wonderful remedy to take after exercise to help combat stiffness and soreness. I take one dose of Arnica 30 and then have a large glass of water to help me rehydrate.
Then one of my first thoughts is, 'Is there a bath where I can have a long soak and massage my muscles? or will I have to make do with a shower?'If there is a bath, I put a mug of Epsom salts and a full cap of Arnica massage oil into the bathwater. Epsom salts are known to help ease muscle and joint pain. Arnica massage oil has lots of therapeutic ingredients and smells wonderful. Whilst in the bath I massage my calf muscles relax and luxuriate.
If a shower is the only option, then I have a long luxuriate in a hot shower and if I were feeling brave I would have a short sharp blast of cold water to help my micro-circulation to all my muscles and joints.
On getting out of the bath or shower I set to self massaging my leg muscles. I use the arnica massage oil to massage all of my leg muscles, pay particular attention to my calf muscles.
After self massaging I then work on my leg and buttock stretches.
I stretch my calves with the classic stretch
I lie on my tummy and pull my heels towards my buttocks and hold for a good 30 seconds
I stretch my buttocks by sitting, then placing my left heel on my right knee, keep my back straight and lean forwards and hold the stretch , repeat the opposite way around
Then I end with stretching my hamstring muscles and some gentle spinal twists.
Then I dress for dinner and enjoy the evening. I know that I want to feel good the next day, so I may have a small glass of wine but nothing more and I make sure I get enough sleep.
Before going to bed a do a little more massage of my leg muscle and some before bed stretching.
When I wake, I take an arnica. Have a hot shower and then repeat my self-massaging with arnica oil and my stretches.
When I go to breakfast on that first morning, I'm usually surprised that I feel surprisingly good !
I repeat this after each ski session and in each morning.
I also take care to drink plenty of water, not too much alcohol and eat plenty of vegetables so that I have a diet that is full of good nutrition so my body can repair and restore itself efficiently.
If you are going skiing try this and let me know how you get on.
Supplies arnica & arnica massage oil are available next door at Healthfoods , Epsom Salts from the pharmacy.