Ski Fitness – Tip #1 – Wall Sits to Avoid Pain
Hello, I’m Tara McCabe, Physiotherapist here at Body Works Sports Physiotherapy in North Vancouver. This is the second video in a series that we’re going to be posting each week to give you an exercise idea to help get you ready for ski season. Now a skier requires a lot of endurance, especially the large muscles of the legs so a great way to start to train these muscles is with the Wall Sit.
So here’s what you need to know; you want to choose a floor surface and your foot wear to make sure you’re not going to slip; stand with you back up against the wall and probably start with your legs out about a 45% angle. Once you’re there, you’re going to slowly sink down into a seated position and you want to aim to create 90% angles; your hips, your knees and your ankles and then from the front you want to make sure that your knees are over your second toe and if you look down to your feet you can see your big toe just on the inside of your shins.
From here you’re just going to hold and remember to breathe, the muscles need that oxygen to get the energy to do this exercise and how long you hold it is going to depend on your body, where you’re at but you want to hold until it’s difficult to do so essentially, you might feel some shaking in here a little bit of burning.
When you’re ready to finish you’re going to use not only your thighs but also you gluts to help push you up to the starting position. Then you can rest for one to three minutes and then go again. That’s what we call do another set. So a simple program to start might be holding for 20 seconds, resting for one minute in between and repeating three times over three sets, doing that three times a week and then you can play around with different options to help increase the challenge of the exercise, so hold for longer, decrease the time you rest between sets, increase the number of sets and increase the times that you do the exercise during the week.
Another way you can increase the challenge is to start to work one leg more than the other. So getting into your wall sit, starting to play around with, can you lift one heel off without compensating somewhere else and once you can do that easily see if you can lift the foot off completely and balance on just the one leg.
So that’s it; you learned to Wall Sit. Be sure to check out Body Works Sports Physiotherapy on Facebook, on You Tube and on our website body-works.ca each week because we’re going to keep posting these exercise videos. Again, I’m Tara McCabe, Physiotherapist at Body Works Sports Physiotherapy.