Don’t Sweat It

Pre-game and post-game ski exercises.

Let’s face it: the commute to Bridger Bowl is getting longer. In addition to the stress of the Bridger Canyon conga line, the longer commute leaves more time for stiffness to set in—on both the way up and the way down. A dynamic warmup and cooldown can improve your performance and help mitigate injury, allowing you to send it.

Warm-Ups
Dancing is a great dynamic warm-up. However, if you’re not ready to get the electric slide going in the Sunnyside queue, here are four moves you can do in the lot or in line.

1. Leg Swings. The alpine racer standard. Assist with balance by holding onto your poles or a buddy’s shoulder. Moving from the hip, swing one leg on a diagonal forward and back. Perform 30-60 seconds per leg.

2. Knee Grabs. Get ready for those drops. Stand tall and bring one knee up to your chest. Add more of a stretch by hugging your knee into your body. Perform 10 per leg.

3. Back Rotations. It’s hula time. Stand with your hands on your hips, feet shoulder-width apart. Moving from your waist, lean forward and slowly rotate in a circle. Perform 10 in each direction.

4. Rotation Squat. Drive that upper & lower body separation. With your feet shoulder-width apart, squat as low as possible. At the bottom of the squat, rotate your trunk to one side, and then the other. Perform 10 squats with rotations in each direction.
5. Side Lunge. Get ready to bone out your grabs. With your feet pointed straight ahead, step out to one side and squat as low as possible. Perform 10 lunges on each side.

Cool-Downs
If you’re looking to ski hard day after day, your recovery game needs to be on point. In addition to quality sleep, nutrition, and rehydration, a cooldown routine is a necessity. Here are two moves to do before cracking a beer, and a foam-rolling routine for when you get home.

1. Child’s Pose to Cobra. Giving a nod to the yogis, get onto your hands and knees. Rock your hips back while rounding your back. Hold for two deep breaths. Then rock forward onto your hips while arching your back. Hold for two deep breadths. Perform 10 times.

2. Standing Quad Stretch. Give those workhorses some love. Hold onto the bar counter or your buddy’s shoulder for balance. Standing tall, grab your ankle, taking care to keep your knee under your hip. Hold for 30-60 seconds. Perform 3 holds on each leg.

3. Foam Rolling Routine. It hurts so good. Staying off any bony areas, roll each muscle group in your legs & hips for 30-60 seconds.With these simple pregame and postgame exercises, you can warm up your muscle and joints to start sending on the first chair, recover faster, and do it all again the next day.

With these simple pregame and postgame exercises, you can warm up your muscle and joints to start sending on the first chair, recover faster, and do it all again the next day.

Dr. Jason Lunden is a physical therapist at Excel Physical Therapy and has a passion for helping people of all ages and abilities get back to the activities they love.