Tuesday, September 6, 2011

Sisu Year-Round Group: S-K-I-Hab Workout Series at United Hospital

When:  Tuesday Sept 6th, 7:00pm  
Where:  United Hospital (Map)
What: Injury Prevention, Flexibility, Core
Coaches: Dr. Chris Leisz and PT's

Coach Ben organized this session with Sister Kenny Institute's Running and Endurance Sports Injury Clinic for all Sisu year-rounders. After a brief intro by Dr. Marie-Christine Leisz, she and the PT staff of the institute led us through a series of xc-skiing-specific stretches and core strengthening exercises.

As I mentioned yesterday, I was mighty sore from the Y boot camp and was happy tor the guided stretching session.

Stretches included some very easy to execute and rather effective ones including

  • Piriformis
  • Quadratus lumborum
  • Towel Roll Snow Angel (shoulder, mid- and lower back)
  • Feldenkrais shoulder circle (that stretch is a gas)
  • Kneeling hip flexor (works quads, too)
  • Soleus Stretch (from lunge position)
Core strength exercises included
  • Core Stabilization stomach
  • Prone Goalpost (to work muscles that pull shoulder blades together)
  • Alligator push-ups
  • Side-lying plank
  • Side-lying single-leg lift
  • Star hops
  • Theraband pull-down (this one added to my sore muscles, a new group)

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