For the month of November, we have selected snowboarding specific exercises that will help build strength and endurance to help you last from first tracks to last chair this season snowboard 🏂🏻
Exercise: Split Squat Anti-Rotation Press
Purpose: To coordinate stabilizing the spine and core against a rotational force while simultaneously performing a split squat
What It Targets: Loading of primarily the Core (Internal and External Obliques, Transverse Abdominis); Gluteus Maximus, Gluteus Medius, Gluteus Minimis, Hamstrings, Quadriceps, and Gastrocnemius/Soleus; Pectoralis Major/Minor; Anterior/Middle/Posterior Deltoid, Rotator Cuff Muscles
Procedure:
Get into a half kneeling position with the outside leg in front, and inside leg behind. Dig your back toes into the floor and activate your glutes
Hold a cable or resistance band anchored shoulder height on the same side as the inside leg
Stack your ribcage directly over your pelvis with a slight posterior pelvic tilt
Keeping your hands in line with your belly button, press your hands forward by straightening your elbows as you simultaneously come to standing in a split squat movement
Exhale as you come to standing to ensure proper abdominal tension required for stabilizing the spine
You should feel primarily your core, glutes, hamstrings and quads activating
Repeat as prescribed
Main Cues:
Keep your hands in line with your belly button the whole time
Press through your feet as you come to standing using your glutes
Keep core stable as to not create any extension or rotation in the spine
Exhale as you come to standing
Common Compensations/Adverse Effects:
Low back pain
Correction: Be sure to load the hinge with a straight spine, do not bend the spine forward, rotate or arch your back throughout the motion; Exhale as you lift up to maintain a deep core contraction; Decrease the range of motion; Decrease the resistance
Pain/excessive tension in the front of your knee
Correction: Increase the distance between your front and back leg to take pressure off of the front of the front knee; Be sure your knees are in line with your hips and toes of the same leg to avoid the knee collapsing inward or outward
Excessive tension in the front of the back thigh
Correction: This is likely due to decreased quad/hip flexor mobility/length. Decrease the height of the split squat and only lower to a level that feels like a good stretch rather than excessive tension or pain
Knees caving inward
Correction: Focus on keeping knees in line with toes, ankle and hips throughout the whole movement
Why We Love It:
This compound movement challenges multiple systems in multiple planes which coordinates the level of controlled mobility required for snowboarding
Equally challenges core, front leg and back leg which
Loads the leg muscles with less orthopedic cost on the joints, especially the knees and spine
Trains an ideal movement pattern that is most useful when picking heavy objects from the ground
It is EXTREMELY functional!
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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