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It's that time of year again, the cold crisp weather and freezing sunny mornings have got us wishing we were wrapping up warm and hitting the slopes. So that's why this month’s newsletter focuses on snow sports!

Skiing and snowboarding are physically demanding sports. The level of strength a person has will shape the degree to which he or she is able to complete the physical demands and skills required of that sport. Legs and core muscles must be able to hold certain positions for prolonged periods of time whilst absorbing significant amounts of force during each descent. So it is extremely that you improve your muscle strength and endurance around the core, hips and knees to ensure your overall physique is in tiptop condition for these sports.

 There are 3 main areas which you need to work upon gradually. We advise that you begin this programme at least six weeks prior to your arrival in the ski resort.
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3 Key Areas of Fitness to Improve for Snow Sports
1) Improving Your Cardiovascular Fitness and General Health
Your heart and lungs need to be in peak condition. Improve this by adding in more aerobic exercise into your day, for example, using the stairs, walking on the spot and walking briskly. Spending 20 minutes on gym equipment (such as bike, rower, treadmill, or cross trainer) regularly will improve your fitness rapidly. In addition, short, intense, interval training where you exercise for 2 minutes on a difficult setting, rest for 1 minute and repeat will reap rewards!

2) Building Up The Muscles You Use Most Whilst Skiing
Before you hit the slopes you need your core, quadriceps, gluteal and calf muscles to be as strong as possible. Simple lunges, squats, calf raises, planks, bridges and abdominal curls can all be performed but ensure you have good technique to avoid injury. Using weight machines at the gym is a good way of adding resistance to your exercises. Pilates also specifically targets core muscles. 

3) Improving Your Flexibility and Balance
Flexibility and balance are fundamental features inherent in the skiing movement. Stretches for hamstrings, gluteal, calves, lower back and quadriceps can be found on the web. Using thera-band or foam rollers to assist these stretches can help. Wobble boards, single leg squat and reach exercises, Bosu balls can all be used to help improve your balance
Further Reading: NHS Website


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Snow Sports Advice and How We Can Help
The availability of snow is the top deciding factor on why people choose where to ski, but also ensure you have researched the type of slopes surrounding the resort (beginner-advanced) and what else the resort has to offer in case skiing conditions are not optimum!

Ski Club offers plenty of advice on how, when and where to book your ski trip as well as technique tips, snow and weather reports.

How can Therapeutics help?
At Therapeutics we can help by providing you with a pre ski MOT. This physical assessment includes a number of functional skiing/snowboarding tests and then tailor made strengthening/re-conditioning exercises to help reduce/prevent injury, maximise strength and optimise your week on the snow!

We are always on hand to help you rehabilitate from those unfortunate ski injuries or with a sports massage to ease away the aches, stresses and strains on return from your holidays!

Fancy a taster session?
Watch Ski Sunday - BBC TWO 5.15pm on Sundays to watch the professionals and pick up some tips!

Why not practise before your holiday - Calshot Actvities Centre has a small dry skiing slope, Milton Keynes Snowdome offers a larger experience or Basingstoke Skiplex offers a good simulated introduction to the slopes
Further Advice: Ski Club
Staff Profile
Staff Update from Clinical Director Kim
We are pleased to welcome our latest addition to the team, our new receptionist, Lyn Reeder.

The team are also continuing with their fundraising challenges for The Geoff Smith Foundation for 2016 and are now cranking up the km’s for our fitness challenge! To make a donation to The Geoff Smith Foundations, please visit our Just Giving fundraising page

If skiing is not for you look out for next month’s newsletter with a Rugby/Football theme!
New Yoga Class Into Its 6th Week:
Our recently launched beginners' Yoga class is now into its sixth successful week. For more information or to book, please call us on 023 8065 3707.

20th Anniversary Celebration Dinner
The Therapeutics 20th anniversary celebration dinner will be help on October 21st 2016. To book your place (or for more info) please call us on 023 8065 3707.

And finally... WE NEED YOUR HELP:
We are now one full month into our staff fitness challenge and on target for our 7,300KMs. But... we need volunteers for our next challenge in April.

Our next challenge - on April 2nd - is a 24-hour walk/runathon here in our gym. To volunteer yourself (or a friend) to do half hour stints please call or email us.
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