Ski Conditioning

Have a pain and injury-free ski season this winter. Start early with these ski conditioning exercises. a selection from our Director Gay Monteith (a ski fanatic herself).


1. Lunges

- Stand with feet together and back straight.
- Step one leg forward and bend it so the front leg forms a right angle and the back leg moves towards the floor.

- Hold this position just above the floor or as low as you can manage for a few seconds.

- Repeat 3 sets of 5-10 on each leg with a 30-60 second rest between sets.

Tip: Ensure knees are over toes and breathe throughout the movement.

2. Hamstring bridge on chair

- Lie on your back with your heels on the seat of a chair.

- Lift up your hips/pelvis keeping your knees bent and pulling your heels into the chair.

- Hold this position for 20-30 seconds or until hamstrings fatigue.
- Repeat 3 times with 30 seconds rest between each repetition.

3. Wall squat with a twist

- Stand with your feet apart and back flat against the wall.

- Slide down into a squat position at right angles or above.

- Keep knees over toes.

- Hold a medicine ball or weight with both hands and move it side to side across the front of your body.

- Always keep your back against the wall.

- Continue for as long as you can and repeat 3 times, with a 30 second rest in between.

Know your limits - know your pain


ALWAYS warm up before excercising. A 5-10 minute walk can prevent a lot of injuries.


DO NOT go back to your normal level of activity until enough recovery has been achieved or you risk re-injury.


KEEP IT COMFORTABLE never perform any excercise or stretch into acute pain. If you experience persistent discomfort, see a physiotherapist.

We are an ACC provider

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