Core-strength & flexibility

**Don't let those New Year's resolutions slip, get ready for your winter trip... ...with Skilates**

You would never run a marathon without proper training and preparation; yet people are often willing to spend up to 6 hours a day on skis or board without getting in even basic shape beforehand! Not only does this risk injury to under-prepared bodies, but also limits performance on the slopes.

CORE STRENGTH ¦ STRETCHING ¦ PRE-SKIING

Get in snow-shape before you go...
Want to know one simple reason why people reach a performance plateau? Because their week or ten days on the slopes are spent getting back into snow-shape, rather than arriving with the muscles all firing and ready to progress.

Skilates brings greater 'kinaesthetic awareness'
Skilates (a Pilates program for skiers & snowboarders) helps address this problem. Developed in conjunction with some of the UKs top riders, Skilates exercises focus on core strength, balance and co-ordination, along with snowsports specific muscle strength and flexibility. With all this comes greater Kinaesthetic (body) awareness, which is the real key to performance in a high skill sport such as skiing or boarding.

Train intelligently like the pro's
Skilates draws on the experience of physiotherapist/ pilates instructor, Penney Megginson and personal trainer/ ski instructor, Gemma Bell, working with top UK riders, such as Jonno Verity (snowboard) & Nick Southwell (ski) Whilst Skilates came into being through work with pros and advanced riders, its value can be transferred to anyone interested and motivated. Modern fitness philosophies stress training intelligently. The Skilates DVD helps you do just that, giving better results without risking injury through outdated “no pain no gain” regimes. The addition of pilates to ski training is a new step forward.

Buy your copy of Skilates from the Natives online store

[NB get in shape before your winter through Natives]

NATIVES SKILATES CORE STRENGTH & STRETCHING PROGRAM

Natives asked Penney to offer some advice for those of us needing to get our bodies kick-started for the slopes this coming winter. Penney has broken these down into a basic programme for core strength and a series of stretches, both of which promote flexibility and help prevent injury. Get the DVD to learn the exercises in more details, but our Natives guide to will get you on your way until the postman delivers...

The back (& trunk) is key to comfort & performance
One of the top methods for reducing back pain and tightness is to engage in a regular stretching and core strength exercise program. This aids in:

1. improving the strength of the core muscles to keep better posture
2. increasing flexibility of the spine and surrounding muscles
3. decreasing general tightness and soreness of the back
4. improving vascularity and the flow of nutrients to the muscles, ligaments and intervertebral discs.

Remember taking the time to adequately stretch out before a day of skiing/snowboarding improves performance and decreases pain.

CORE STRENGTH

Standing Knee Bends: Standing with feet facing forward, side-by-side. Hold one leg behind you (bending at the knee), and keep both hips facing forward. Keeping the body upright with good posture, slowly bend the standing leg so that the toe moves over the second toe.
10-20 repetitions. Repeat on the other leg.

Star: Start on hands and knees with hands directly under shoulders and knees directly under hips (keep knees hip-width apart). Lift the right leg behind you and then when you feel balanced, lift the right arm towards the ceiling as you open up in the hips so that both shoulders and both hips are facing the front of the room. Slowly lower the arm and leg so that they touch at the same time. Repeat on the other side. 5 repetitions on each side, hold each repetition several seconds.

Leg Pull (Plank): Start on hands and knees and walk feet out until the body is in a full press up position (see picture). Maintain this position by drawing the navel in towards the spine and the shoulder blades down the back. While holding this position, lift the right leg slightly off the ground reaching it long as opposed to up. Exhale as you lift the leg and inhale as you lower it. Repeat with the other leg. 5-10 repetitions both sides.

Spine Twist: Start in sitting with legs apart in a V-shape. Sit as tall as you can keeping the pelvis at neutral (if you can not sit without slouching try bending the knees or sitting on a cushion). With the arms reaching out to the sides of the room and shoulders pulled away from the ears, inhale to prepare. As you exhale, turn the chest to the right as far as you can go. Inhale as you return to the center and exhale as you turn to the left. Repeat 4-5 times on both sides

STRETCHING

Think about your stretching and ride better...
Stretches can be broken down into two different types: at home and pre-skiing stretches. At home stretches are designed to be performed lying on the floor, without ski boots on before leaving for the slopes. Having the ability to relax and focus on each exercise at this time is also important. The pre-skiing stretches should be conducted at the slopes with boots and ski clothing on.

AT HOME:
Press-ups: Lying face down on the floor with hands in push-up position. Totally relax the entire lower body and slowly press upper body off the floor keeping hips down and legs relaxed. Press-up until a stretch is felt in the back, hold for 2-3 seconds, then lower back to the ground. 10-20 repetitions.

Alternating arm & leg lifts: Lying face down on the floor with forehead resting on a towel. Tighten stomach muscles to stabilize pelvis and lift your left arm and right leg at the same time while maintaining "quiet hips" (i.e. imagine there is a glass of water on your low back and you do not want to spill it). 20 repetitions each.

Prayer stretch: Kneeling on the ground on all fours with hands together, slowly lean back on your legs while keeping your arms up overhead, dropping your head and relax into it. Hold 5 seconds and then go back up to all fours. 5 repetitions then move the left hand so it is directly overhead of your left shoulder and place your right hand on top. Slowly lean straight back onto your legs until stret is felt in the right side of the back. 5 repetitions then switch sides.

Knee-to-chest: Lying on back, grasp one knee with both hands and bring straight up towards your chest until a stretch is felt. Hold 5 seconds and then alternate sides. 10-20 times each.

Back rotations: Lying on back with knees bent and feet on the floor next to each other. Slowly let knees fall to one side while keeping shoulders down until stretch is felt in the back and hip. To accentuate the stretch, bring the top leg up over the lower leg when going to the side and slowly pull down on the top leg with opposite hand. Hold 5 seconds and repeat 10-20 times.

Hamstring stretch: Lying on back, bring one leg up in the air and grasp the back with both hands. Slowly extend leg until stretch is felt in the back of the thigh. Hold 15 seconds and repeat 5 times on each side.

PRE-SKIING:
Hamstring stretch: Standing with one heel on a chair, hips facing forward and the leg and back straight. Pivot through the hips and slowly lean forward until stretch is felt in back of thigh. Hold 20 seconds and repeat 3 times on each leg.

Quad stretch: Standing with a chair behind you, bend knee and being leg behind you and place front of ankle on the back of the chair while leaning forward. Slowly begin to stand up straight until stretch is felt in the front of the thigh. Hold 20 seconds and repeat 3 times on each side.

Back rotation stretch: Standing with hands together and elbows out at shoulder height. Beginning with your head, rotate entire upper body to one side until it gets tight, then rotate in the other direction. 10-20 repetitions each.

Back extensions: Standing with hands on top of buttocks, put pressure on your hands and slowly extend your back backwards until it gets tight. 10 repetitions.

Hip stretch: Sitting up straight in a chair, grasp the heel of the right leg with your left hand and the outside of the right knee with the right hand and slowly bring towards your chest until a stretch is felt in the back of the hip. Hold 20 seconds and repeat 3 times each.

NB Remember you can buy your copy of Skilates from the Natives online store