Pilates for Winter Athletes: Maintain the power, mobility and flexibility after the season
Maria Sollon, MS, CSCS, PES
As the winter swirling and snow begins to melt, skiers, snowboarders and winter lovers will have to shift their focus on maintaining power, mobility and flexibility to remain ready for the next season. Since the body adapts to the requirements of snow sports, the transition from the season without proper care can lead to narrow muscles, imbalances and a reduced range of motion. Pilates -based power and mobility training is an excellent method to integrate into your routine. These exercises can help you maintain the stability of the core, joint health and flexibility, keeping your body strong beyond the slopes!
Before introducing the Pilates exercises that you can perform in your overall gym, it is important to understand why maintaining muscle strength and preparation is as valuable as shifting the seasons.
Why the power, mobility and flexibility have season after snow
Live sports require a Unique combination of power, endurance and control. As the season ends, it is necessary to be treated:
- Strength maintenance: It maintains the core, legs and upper body strong to move to other activities (hiking, cycling, running, raki sports, etc.).
- Joint Mobility: It supports fluid movement and the prevention of injuries as the body is shifted from intense seasonal activity.
- Flexibility and recovery: It helps to release tightness, restore balance and maintain muscle elasticity to prevent stiffness and discomfort.
Common challenges after the season for winter athletes
- Fatigue and damage to excessive use: Core and lower body muscles can work too much after a long period.
- Stiffness and limited range of motion: Cold weather and repetitive movements can limit the movement.
- Reduce core stability: Loss of endurance and power in the core affects attitude and balance.
- Muscle imbalances: Ski and snowboarding often lead to dominant motion patterns that require correction.
How Pilates helps winter athletes stay strong and flexible
Pilates provides a comprehensive approach to movement that:
- Creates core stability: Basic for the balance, spine health and the prevention of injuries.
- Enhances hip, spine and shoulder mobility: It maintains fluid movement for better transitions between activities.
- It improves balance and coordination: Activates the stabilizer muscles for better overall control.
- Prepares the body for spring activities: It maintains endurance and mobility intact for a smooth transition to hot weather sports.
Total pilates routine for strength, mobility and flexibility
The following overall exercise training is designed to maintain muscle integrity, enhance joint stability and promote fluid movement as you move from winter sports and next season.
Instructions:
- Perform all exercises in a slow and controlled manner.
- Aim for 10 repetitions on each side, 1 set per motion
- Note: This”about Quality for quantity! Focus on the good form and connection of mind-music.
Make sure you have seen the video to see a demonstration of these pilates exercises that are running in your overall gym.
I set up: Low level
Optional: 1 hand weight for additional resistance
Key: (r / l) right / left side
The movements
- Reverse rotation + rotation (r/l)
- Goal: The core, legs and oblique participate, improving when improving rotational mobility.
- The side -sized + skater (r/l)
- Goal: It enhances hip motility, balance and lower body strength.
- Jack Rabbit (knee)
- Goal: Strengthen the core, improve spine stability, and improve the control for dynamic movement.
- Modified: Face tower for support.
- Advanced: Hands on the floor to activate core and shoulders.
- Curl Press Extend + Rotation
- Goal: It enhances biceps, shoulders and triceps for the strength of the upper body.
- Kneeling steaks
- Goal: It is involved in core and rotational resistance, critical to maintaining stability.
- Alternating swan vacuum cleaners (back and side)
- Goal: It promotes the mobility and flexibility of the spine, reducing stiffness.
Incorporating Pilates -based exercises in your overall gym can help you stay scaled and feel your best for new adventures in front!
Train hard.
Mary
@GROOOVYSWEAT
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