For anyone who’s ever had a ski lesson I can almost guarantee that at some point you have been told to ‘get forwards’. From my experience ski instructing and coaching it is one of the most common problems people have with their skiing.
There are lots of reasons that people end up leaning back when they’re skiing – sometimes it might be because you’re nervous or afraid of a steep slope or because your boots are too stiff meaning you can’t flex your ankles enough. It can also be because you get knocked back by a bump or get left behind as your skis accelerate over a roll in the slope.
But it can also be due to a lack of flexibility or strength in certain muscles so in this blog I’m going to take you through the most common physical reasons for leaning back and what you can do in the gym before your ski trip to help you ‘get forwards’.
1. Not flexing your ankles
Now most people are aware that you should bend your knees while skiing, but in reality, we should be flexed through all our skiing joints – ankles, knees, and hips. As I mentioned briefly before, sometimes an overly stiff ski boot can make it difficult to flex your ankles, so that’s definitely something to check first. However, if you find that even in boots with a lower level of flex you still can’t bend your ankles then you might want to try some of the following exercises:
· Calf stretches – it could be that your calves are tight limiting the mobility you have in your ankle joint. Try these two stretches to lengthen the muscles:
Gastrocnemius Stretch
Soleus Stretch
· Ankle dorsiflexion – dorsiflexion is the action of lifting your toes up towards your shin. If you’re struggling to flex your ankles it could be that the muscles responsible for dorsiflexion are underactive. You can strengthen them with the following exercise:
Banded Dorsiflexion
· Ankle Mobility – you might have reduced mobility in your ankle joint. By working your ankle through its full range of movement you will be able to gradually increase the mobility. Try this exercise:
Single Leg Ankle Circles
2. Not flexing your hips
Even if you have your ankles and knees flexed the ideal amount, if you don’t flex from the hips as well your centre of mass will end up behind your feet. By flexing your hips, you bring your chest, shoulders, and head (the heavy parts of your body) forwards over your feet. If you think this might be your problem, then try the following exercises:
· Core Stability – a stable core will help you keep your upper body in position.
Plank
Dead Bugs
· Deadlifts – focusing on a slow and controlled lowering phase. Deadlifts work your glutes and hamstrings which will help you to control how much you flex your hips without going too far as well help you to stabilise your body while moving.
Dumbbell Deadlift
3. Arching your back
Essentially, sticking your bum out. In this position, while you might have all your skiing joints flexed, your pelvis is anteriorly tilted which has the effect of lifting your chest. In this position, your hips move back bringing your weight with them and your glutes are in a weak, lengthened position making it difficult to move your hips forwards again. Try the following exercises to reduce your anterior pelvic tilt:
· Hip Flexor stretch – an anterior pelvic tilt is often cause by tight hip flexors (often from spending a long time sitting at a desk or in a car).
Static Kneeling Hip Flexor Stretch
· Glute Activation – underactive glutes can also contribute to an overly arched back.
Glute Bridge
So if leaning back is problem for you when you’re skiing, add these exercises into your workouts before the ski season and you’ll feel the difference when you get back on snow!
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