I am getting back into training with the help of Koth Physical Therapy (THANKS John!). Tomorrow is my first day back on skis, but I have not been staying away from skiing completely... I was out watching Western State Championships this morning where the best of the west put their game faces on.
SVSEF, receiving a team award
Maddy takes the podium!I have a centralized bulge, one that does not require surgery or injections, YES! My race season, although never really getting started, is over. I am told, however that come May 1, I should be training with the team as an athlete at 100% so 2010 is not out of the picture.
The first thing that John and I tackled in PT was getting movement and feeling back into my arms and shoulders (an injury from jumping into swimming full throttle).
Cross-country skiers, regardless of swimming hours, could probably all use a good stretch across their front. Almost everything we do involves strengthening (aka tightening) our chests. That is one reason why we do so many upper back exercises in the gym (to balance things out). Here are a few stretches to get things started:
Corner stretch - stand in a corner or doorway and stretch forward, bringing shoulder blades together and feeling the stretch across the chest. Hold 3-4 times for 30 seconds.
Sleeper - lay on your side with your head supported. Your torso should be 90 degrees to the floor, your bottom
arm, 90 degrees from your body and bent at 90 degrees. gently push your bottom arm towards the floor. Hold on each side, 3x20 seconds.
Foam roller - lay on your back with your arms out to the side. Relax and feel gravity pull your shoulders towards the floor. Rotate palms up and palms down a few times, holding for 20-30 seconds.
The first thing that John and I tackled in PT was getting movement and feeling back into my arms and shoulders (an injury from jumping into swimming full throttle).
Cross-country skiers, regardless of swimming hours, could probably all use a good stretch across their front. Almost everything we do involves strengthening (aka tightening) our chests. That is one reason why we do so many upper back exercises in the gym (to balance things out). Here are a few stretches to get things started:
Corner stretch - stand in a corner or doorway and stretch forward, bringing shoulder blades together and feeling the stretch across the chest. Hold 3-4 times for 30 seconds.Sleeper - lay on your side with your head supported. Your torso should be 90 degrees to the floor, your bottom
arm, 90 degrees from your body and bent at 90 degrees. gently push your bottom arm towards the floor. Hold on each side, 3x20 seconds.
Foam roller - lay on your back with your arms out to the side. Relax and feel gravity pull your shoulders towards the floor. Rotate palms up and palms down a few times, holding for 20-30 seconds.
2 comments:
Hah, great post on the stretching! I was doing the corner stretch when I read this!
I have never seen more perfect technique on the SLIR stretch - wow - perfect. Nice job. JK
(Don't push too hard)
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