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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