Get down the slope in good shape

The ski season is approaching and whether you are experienced or a beginner, it is important that your body is well prepared for an active holiday.

Regardless of whether you run downhill, snowboard or cross-country ski, it is important to be in good basic physical shape before you go skiing. It will strengthen your endurance and ability to concentrate down the slopes.

You can prepare for the skiing holiday by starting to train. You should start well in advance, preferably 2 months before you leave. Your basic form should be strengthened both with a focus on improving your fitness with running, cycling or brisk walking, where you make sure to get your heart rate up. In addition, it is important to increase strength, especially in your legs.

5 good tips for the skiing holiday

It is important that you economize with your efforts. Short breaks during the day or half a day off occasionally are a good investment

Warm up the body's major joints - pay particular attention to the knees, hips, back and shoulders.

Always wear a helmet and carapace.

Do not put your hands through the straps of the ski poles, but keep on top of the straps. If you are unlucky to fall, the ski poles can get stuck in the snow and you can injure your wrists and shoulders.

Do not run outside marked routes or slopes.

Exercise

It is important that you stay active and start training. Exercise is effective in reducing pain and discomfort, as well as preventing new discomfort in the body.

Below you will find a number of exercises to treat and prevent pain in the neck. You can advantageously do the exercises every day.

Squat

Repetitions: 3x 10

How to: Stand with your feet pointing forward and have a good distance between your legs. Lower yourself towards the floor as far as you can, while keeping your arms stretched out in front of your body. Keep your gaze and chest pointing forward. With the center of gravity through the middle of the feet, you push yourself up into an upright position. You should feel that you are using your thigh muscles with this exercise.

Goblet squat

Repetitions: 3x 10

How to: Stand with your legs wide and with a heavy object in your hands, which you hold tightly against your body. Your feet should be turned outwards. Go down into a deep knee bend, be aware that knees and toes point in the same direction. Push yourself up to the starting position again. You should feel that you are using your inner thighs with this exercise.

Sideways walk with elastic band

Repetitions: 3x 10

How to: Stand with your feet shoulder-width apart with an elastic band around your thighs. Make sure you have the appropriate stretch on the elastic. Stand with knees and hips slightly bent and place hands on hips. Maintain the stretch on the elastic as you walk sideways. You should feel that you are using the outside of your hip with this exercise.

Balance one

How to do it: Practice standing on one leg and bending the knee slightly up and down. Next, you can challenge your balance by closing your eyes.

Balance two

How to do it: Practice standing on one leg and challenge your balance by turning your head from side to side.

Balance three

How to do it: Practice standing on one leg and challenge your balance by swinging your arms