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Ski tours are your absolute passion? Then you know for sure that not only good equipment and technique is needed for this winter sport, but also a good balancing training to stay fit. Before and after your ski tour, you should do something good for your fascia, build your strength or stretch yourself. This not only helps you avoid muscle soreness, it also makes you more flexible and improves your balance. And finally, you also improve your ski touring technique on the slopes and reduce the risk of injury. BLACKROLL® is an ideal tool for your training. In cooperation with doctors, scientists, athletes, and therapists all products are tested again and again. The experts at BLACKROLL® also know exactly how to use them for training. Get fit for your next ski tour with the following exercises and the appropriate BLACKROLL® tools.
PREPARATION AND MOBILIZATION
Before you climb the peaks with your touring skis, you should prepare not only your equipment but also your muscles. With these exercises from the BLACKROLL® experts you warm up, mobilize your muscles and build the right tension in your body. We will show you some exercises in this blog post. Afterward, we tell you which BLACKROLL® tools you need.
Loop Band: external rotation while standing
This exercise is designed to strengthen the muscles, which provides stability and rotational movements in the hip and the leg axis. It is perfect for preparing for a skiing day and helps prevent pain caused by leg malformations.
How to do the exercise: Pull the BLACKROLL® LOOP BAND over your legs and place it over your knees.
Stand upright in an athletic standing. Lean slightly forward and pull your shoulder blades down firmly. Tension the LOOP BAND and rotate one leg outward. Feel the tension in the buttocks. Keep the tension short and return to the starting position for the next repetition. Make sure that your feet stay firmly on the ground and that you rotate only from the hips.
MOBILIZATION OF the foot SOLE AND the calf
When skiing, the feet are put to the test. The muscles in the foot and bones are responsible for the edge application, the pressure on the skis and the rotational movements. Particularly important is the mobility of the ankle, as the shins are pressed against the ski boot …
During ski tours, the calf muscles, the gastrocnemius muscle, and the soleus muscle are also severely stressed and exhausted. The soleus is particularly important as it stabilizes the leg when the knee is flexed. Both muscles are strained when pressure is applied over the forefoot to control the skis, speed, and direction. The following exercises optimally prepare the feet and calves.
How to do the exercise: Stand upright and put the BLACKROLL® MINI under your sole. Roll the foot back and forth from heel to toe. Apply by shifting your weight for 2 – 3 minutes. Apply pressure to different areas of the foot. Then change.
Sit upright and support yourself with your hands. Place the BLACKROLL® MINI or the BLACKROLL® STANDARD under the right calf. Place the left leg next to the right leg. Roll slowly and controlled over the calf region. You should turn the leg in flowing movements to the right and left to provide a full-surface massage of the calf. Then change.
External rotation of the shoulder
Injuries on the shoulder are a frequent ski injury. Most of these result from falls. Of course, there is no complete protection, but it can help to stabilize the shoulder girdle as a whole. The following exercise helps preventively and ensures a healthy attitude of the shoulders.
How to do the exercise: Stand upright and place the BLACKROLL® LOOP BAND around your hands. Turn your palms up and hold your shoulders and shoulder blades back-down.
Now rotate both arms outwards and pull your shoulder blades together tightly. In the final contraction, pause and feel the tension between your shoulder blades and the back shoulder. In order to concentrate more on the control, you can also do the exercise on one side. Hold one arm in the start position and rotate only with the other arm outwards.
”Worlds Greatest” exercise for the hips
The hip flexor is heavily used when ski touring. If you want to prevent a shortening of the muscle, which can lead to movement restrictions in the mobility of the hips, it is important to stretch the muscle as a precaution. This ensures that the full range of motion of the hip is maintained.
How to do the exercise: Start in a one-sided kneeling lunge. If you want to increase the hip mobilization, put a SUPER BAND on the inside of your thigh.
Now go into the big lunge position by extending the other leg to the back. Raise your chest and feel the stretch on the front of the extended leg and on the side of the hip of the other leg. Now rotate over the thoracic spine and guide the arm on the side of the stretched leg to the ceiling.
You need these BLACKROLL® tools:
PREPARATION: REGENERATION AND INJURY PREVENTION
Even after your ski tour you should not lie down on the couch right away and stretch your legs. It is advisable to allow some time for regeneration and for injury prevention. With these exercises from the BLACKROLL® experts, you loosen up your muscles, get the movement and prevent sore muscles. We will show you some exercises in this blog post. Afterward, we tell you which BLACKROLL® tools you need.
ROLL the FRONT PANEL
The thigh muscles are required by the bent posture while skiing. Specifically, the quadriceps, which is located on the front of the thighs, here is heavily stressed. To relax the cramped and tense muscles, the following exercise is great:
How to do the exercise: Start in the forearm support. Place the BLACKROLL® under the left thigh, just above the popliteal fossa.
Support yourself with the forearms and the other leg from the ground. Put your weight on the roll and slowly roll out the thighs front. Turn your legs slightly inward and outward to work the entire thighs front. Stay on pain points for about 15 seconds.
Roll out the thoracic spine
While skiing your upper body rotates, so the upper back must be loosened and movable. To prevent movement restrictions and to accelerate regeneration after a hard day in the snow, the following exercise is used:
How to do the exercise: Lie with your back on the BLACKROLL® STANDARD, MED or the DUOBALL 12 and put your legs on.
Cross your hands behind your head, raise your buttocks and slowly slide your legs from the pelvis to the scapula tips over the roller. Linger for about 15 seconds on pain points. If the pain becomes too intense, do the exercise upright on a wall.
Open the latissimus
Through any kind of pulling movement from the arms, the lateral back muscles, and the latissimus are stressed during ski touring. This exercise helps to maintain the mobility in this area and to support the muscles after high loads in the regeneration.
How to do the exercise: Start in a side position on the right side and place the BLACKROLL® under the trunk, just above the hips.
Place the left leg in front of or behind the body and support yourself with the arms. Slowly move over the role. Turn the upper part of the body slightly backward to work on the latissimus over a large area. Then change.
”Worlds Greatest” exercise for the hips
Even after the ski tour, it is advisable to stretch the hip flexor to maintain mobility in the hip joint. This can prevent shortening of the muscle and actively supports the regeneration.
How to do the exercise: Start in a one-sided kneeling lunge.
If you want to increase the hip mobilization, put a SUPER BAND on the inside of your thigh.
You need these BLACKROLL® tools:
Fotos Übungen: © Blackroll