Fit Skiing – Skiing Tips, Exercises, and Advice

	Scapular Retraction DIFFICULTY Easy EQUIPMENT NEEDED Resistance Band STARTING POSITION Find the appropriately weighted resistance band and hold it in your hands. You should have between 12' and 18' of space between your hands. PROCEDURE Secure the band around something sturdy. Pull the resistance band out and back, bringing he shoulder blades together at the end of the movement (palms facing towards each other). Slowly bring the arms forward and in, returning to the starting position. Repeat for the suggested number of repetitions. COACHING KEYS Pretend there is a pencil in the middle of your back and you are trying to squeeze it. Keep the arms as straight as possible. YOU SHOULD FEEL IT In your mid_back and biceps. SKI PURPOSE Improves structural integrity around the shoulders and mid-back and minimizes fatigue when holding ski poles.

Scapular Retraction

Easy

Resistance Band

Find the appropriately weighted resistance band and hold it in your hands. You should have between 12' and 18' of space between your hands.

Secure the band around something sturdy.
Pull the resistance band out and back, bringing he shoulder blades together at the end of the movement (palms facing towards each other).
Slowly bring the arms forward and in, returning to the starting position.
Repeat for the suggested number of repetitions.

Pretend there is a pencil in the middle of your back and you are trying to squeeze it.
Keep the arms as straight as possible.

In your mid_back and biceps.

Improves structural integrity around the shoulders and mid-back and minimizes fatigue when holding ski poles.