American Birkebeiner

Good posture is essential for improving fitness and ski performance. It is also crucial for developing core stabilization and muscle endurance. Improved posture will also delay the onset of fatigue and prevent muscle imbalance that lead to injury. A simple exercise called “Balance the Tray” will improve your posture. Imagine balancing a tray on your head, then press the tray to the ceiling. This can be done when standing, sitting, or during daily activities.

The body takes on the physical shape of the positions it is in the most. Look at your profile in the mirror. Now put yourself in the dynamic ski position. Then return to your normal standing posture. Did you notice much difference in your head and shoulder position? Are you still in a slouched position? Is a slouched position becoming your normal posture?

The dynamic ski position uses a forward flexed body position for efficient skiing. However this is not an efficient position to be in when you are not skiing as it effects body symmetry. Posture is not only effected by skiing positions but also by cross training programs and work positions (i.e. sitting at a computer).

The “Balance the Tray” exercise creates symmetry by strengthening muscle groups that are often weak in skiers. These muscle groups are the neck flexors, scapular adductors, and spine stabilizers. This exercise also lengthens muscle groups that are often short in skiers. These muscle groups are the neck extensors, pectorals, latissimus, hip flexors, and hamstrings. There are few single exercises that bring about so many positive physical changes.

Improving posture requires practice, discipline, consistency, and an incredible amount of muscular endurance. Observe other people’s posture as a reminder to improve your own. Use the ski techniques taught by the professional. But after skiing, “Balance the Tray”. Your ski performance will improve as well as your overall fitness.