Pilates for Winter Activities
Preparing for winter activities ahead of time can help support the body and prevent injuries. Skiing, snowboarding, snow shoveling, classic or skate skiing, hockey, iceskating, all can have an impact. Knee injuries are common as are back injuries.
Pilates gives balance to the musculature in a way that helps prevent such injuries. Footwork on the reformer along with other exercises creates strength and full range of motion in the legs. I like to focus on building the VMO (vastas medialis opblique of the quadriceps) as well as the glut medias to create proper tracking in the knees. I always add exercises to strengthen the hamstrings, which balance the over active quad muscles from down hill skiing and incorporate hip extension to open up the front of the hip, which is often flexed in most of the activities we love.
In addition to proper leg alignment, teaching the transverse abdominis to kick in is extremely helpful in back injury prevention. In pilates you hear how it is all about the core. That is not because we do 100 crunches but rather teach how to feel the abdominals in all the exercises we do. I also like to add exercises for movement as well as stability in the pelvis. Helping people understand the relationship between the legs and the pelvis can give them the proper foundation of support for all activities.
Pilates equipment is designed to isolate muscles while lying down. This support lets the body release tension in dominate muscles so that smaller muscle groups can be found and strengthened to help balance out the body.
Taking the time to prepare yourself for winter sports can bring you a long happy and healthy season!
For further information or to schedule an appointment please contact Wendy Borof at Alison Palmer Physical Therapy and Wellness Center 970-729-0678 or pilatesbalance@icloud.com We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.