Vibe-Winter-2425 - Flipbook - Page 21
SHOULDER/UPPER BODY:
Nordic Arms
The upper body and arms can give us
more assistance than we realize when
trying to move uphill. If you plant your
pole with your right hand, as you shift
your weight into the left leg AND engage your core; then you are connecting
the power from the arm to the rest of
your body through the engaged core.
How to Perform:
Using a long band that is anchored
from above, hold onto the ends with
your hands, bend your knees slightly,
and hinge your trunk forward from
the hips. Brace your core while you
pull down with your arms. A variation
would be to alternate arms.
Suggested reps: 3 x 45-60 seconds
GLUTES/QUADS:
Weighted Step-Ups
As you slide your foot forward up the hill
and shift your weight into that foot, you
want to consciously stand up through
that front leg by using your glutes and
an activated core. By focusing on using
the uphill leg to lift you, the leg behind
you will pull up through with less stress
on the front of the hip.
How to Perform:
Use a tall step or chair that is safe to
stand on, place your left foot on the
step, hold a weight in the right hand.
Shift your weight onto the left leg and
stand up on the step while bringing
the right knee up to pause. Bring the
right foot back down and repeat.
Suggested reps: 2 x 15 each leg
Hilary McCloy, PT, DPT lives and works in Jackson, NH. Hilary
owns a physical therapy business that was inspired by working with the MWV’s active community and her own outdoor
pursuits of ultra and mountain running, backcountry skiing,
and mountain biking. It is her passion to help others be pain
free in their activities as well as teach and instill the strength
and function needed to thrive in movement. Learn more at
www.hilarymccloy.com about PT services and her online
Ski and Run conditioning classes.
Winter 2024/25
Questions for Hilary?
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