Fit for anything: Skiing part 5

 

Back extension strengthens and tones the lower back muscles, particularly the erector spinae. This is a core muscle, which ensures stability, good posture and reduces the risk of injury. Warm up gently before beginning exercise. Walk or cycle on an exercise bike for 10-15 minutes to warm the muscles and increase the heart rate.

Technique

Lie on the floor on your stomach. Place your hands on the floor in front of you with your elbows facing out to the side. Join fingertips. Keep the muscles of the bottom tight and keep your stomach in contact with the floor. Slowly and carefully raise your head and shoulders off the floor. Hold this position for 30 seconds before lowering your head and shoulders back down to the floor. Exhale on the raise and inhale when you lower your back and shoulders.

Stretch

Kneel on the floor on all fours. Ensure knees are hip distance apart. Pull stomach in, arching the back, and allow your head and neck to fall between your shoulders. Gently hold the stretch for 30 to 40 seconds.

Cool down after exercise by walking or cycling on an exercise bike for 10-15 minutes to bring the heart rate back to normal. Please ensure you have consulted your GP before embarking on an exercise programme.

Next week: Skiing part 6 of 6: Tricep Dips

Patricia Weston