Foam Roller Exercises For Skiers & Snowboarders

Do you have a foam roller? If you don't, do yourself a favour and get one. In fact, get two! The foam roller is one of those handy items that seems to have endless uses. We use one on the regular, and often pack one in our luggage when we go on snowboarding trips (travelling light is not a thing we have mastered yet).

The foam roller is a fantastic way to aid recovery after skiing or snowboarding and is essentially a way of giving yourself a deep tissue massage through self-myofascial release. It helps to break up adhesions and scar tissue which will assist in speeding up the healing and recovery process.

BUT the foam roller can be used to build strength and stability as well!

Our super rad pilates instructor Sarah from Queenstown Pilates Room recently put together an amazing five-part foam roller series specifically for skiers and snowboarders. Sarah is a snowboarder and former ski instructor so she knows what she's talking about! Here's what you need to do:

1. Check out the series below.

2. Get a foam roller and DO IT!

3. Notice how much better your form is when you're out skiing or snowboarding.

You're welcome! :)

Bridging with 1 foam rolleR

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*FOAM ROLLER SERIES * I've put together for my clients for snowsports in particular, thought I would share. Queenstown is a place of active and transient people. When they are here they are suddenly throwing the body into all sorts of compromising positions......and then they are gone (either holidaying or moved on). * * Here we look at a series focused on knee and pelvic stability....because who likes an ACL injury really?? *BRIDGING WITH 1 FOAM ROLLER * plus a shoulder bridge. Cues: 1. Keep the roller still as you articulate up and down. 2. Do not bridge onto the neck or press ribs up. 3. Keep shoulders down, lengthen neck and keep ribs connected to waist. 4. Do not allow knees to move in or out during the movement. 5. Feel a heel to sit bone connection and work those glutes if you don't want a hamstring cramp..eek! * * Benefits: spine mobility, abdominal and glute/hamstring strength. * * #pilatesmatwork #contrology #pilateslife #pilates #pilatesprops #foamroller #skifit #snowsports #injuryprevention #kneestability #legstrength #pelvicstability #muscularslings #fitness #fitmom #abs #pilatesbridge #queenstownpilates #pilatesqueenstown #queenstownpilatesroom #fitgirls #spinearticulation #core #strength #stability #control #snowboarding

A post shared by Sarah Fuchs Queenstown NZ (@soul_andpilates) on Aug 23, 2017 at 1:31am PDT

46 Likes, 5 Comments - Sarah Fuchs Queenstown NZ (@soul_andpilates) on Instagram: "*FOAM ROLLER SERIES * I've put together for my clients for snowsports in particular, thought I..."

Bridging with 2 foam rollers

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*FOAM ROLLER SERIES * I've put together for my clients for snowsports in particular, thought I would share. Queenstown is a place of active and transient people. When they are here they are suddenly throwing the body into all sorts of compromising positions......and then they are gone (either holidaying or moved on). * * Here we look at a series focused on knee and pelvic stability....because who likes an ACL injury really?? *BRIDGING WITH 1 FOAM ROLLER * plus a shoulder bridge. Cues: 1. Keep the roller still as you articulate up and down. 2. Do not bridge onto the neck or press ribs up. 3. Keep shoulders down, lengthen neck and keep ribs connected to waist. 4. Do not allow knees to move in or out during the movement. 5. Feel a heel to sit bone connection and work those glutes if you don't want a hamstring cramp..eek! * * Benefits: spine mobility, abdominal and glute/hamstring strength. * * #pilatesmatwork #contrology #pilateslife #pilates #pilatesprops #foamroller #skifit #snowsports #injuryprevention #kneestability #legstrength #pelvicstability #muscularslings #fitness #fitmom #abs #pilatesbridge #queenstownpilates #pilatesqueenstown #queenstownpilatesroom #fitgirls #spinearticulation #core #strength #stability #control #snowboarding

A post shared by Sarah Fuchs Queenstown NZ (@soul_andpilates) on Aug 23, 2017 at 1:31am PDT

Supine Arm Series - 1 Foam Roller

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*FOAM ROLLER SERIES* Using this prop to enhance proprioception, awareness of posture and balance. The posture re-arranges as gravity melts the body around the roller. Perfect for hunched over types. * * * *SUPINE ARM SERIES/PUPPET ARMS WITH 1 FOAM ROLLER* Focus: Shoulder mobility, head/neck/shoulder organisation, breathing, core control. 1. Protraction/retraction (up/down) = where are your shoulders blades really sitting? 2. Scissors 3. Double Arms 4. Circles. * * Cues: 1. Breathing correctly and ribcage placement are key to understanding the mobility of your shoulders. 2. Exhale as arm/s reach above head and feel rib to waistband connection. 3. A sensation of shoulder blades drawing away from ears and length across chest. 4. Relax thighs and connect pelvic floor instead......feels fabulous! * * #pilatesmatwork #contrology #pilateslife #pilates #core #strength #stability #control #shoulderstability #mobility #movement #muscularslings #breathe #pilatesqueenstown #queenstownpilates #queenstownpilatesroom #fitmom #fitness #abs #spine #foamroller #pilatesprops #propsforeveryone #propostnatalfitness #wellbeing #snowsports #snowfit #skifit #snowboarder #skiing @pilateswithashlee

A post shared by Sarah Fuchs Queenstown NZ (@soul_andpilates) on Aug 23, 2017 at 3:42am PDT

Rolls Ups & Spine Stretch - 2 Foam Rollers

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*ROLL UPS AND SPINE STRETCH WITH 2 FOAM ROLLERS* * * Building up and joining the various exercises together to create whole body movements. Timing, core control and coordination. * Benefits: abdominal strength and increase length of spine and hip extensors. Cues: 1. Turn legs outward into a "V" and hip distance apart. 2. Look through hands like a camera 3.keep shoulders back and down throughout. 4. Reach through crown of head as you flex spine. 5. Reach sit bones to heels and maintain long "C" curve. * * #pilatesmatwork #contrology #control #stability #movement #pelvicstability #muscularslings #fullbody #fitness #fitmom #fitgirls #snowsports #snowfit #skifit #spinearticulation #core #strength #rollup #foamroller #pilatesprops #propsforeveryone #pilates #pilatesqueenstown #queenstownpilates #queenstownpilatesroom #abdominals #coordination #balance #abs

A post shared by Sarah Fuchs Queenstown NZ (@soul_andpilates) on Aug 23, 2017 at 9:41pm PDT

The Hundred - 2 Foam Rollers

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Soooooooooo hard I had to show my wobbles.....😶 Finishing off sequence 1 of exercises I commonly prescribe my clients for snowsports in particular with: **THE HUNDRED WITH 2 FOAM ROLLERS** * * If you don't understand what the hundred means.....it's an exercise to heat up the body, boost circulation and fire up many key postural muscles......like those abdominals ouch!!! cues: 1. Keep both rollers still 2. Reach through crown of head as you flex spine 3. Reach fingers toward feet, draw shoulders from ears, arms straight and beating up and down from shoulder joint. 4. 100 beats and 10 breath cycles (5 counts inhale/ 5 counts exhale) 5. Stay neutral in back, tailbone heavy and stomach flat * * #pilatesmatwork #contrology #control #stability #bodychallenge #fitness #fitmom #abdominals #coordination #balance #strength #endurance #queenstownpilates #pilatesqueenstown #queenstownpilatesroom #pilates #abs #snowsports #snowfit #pilatesprops #propsforeveryone #thehundred #pilateshundred

A post shared by Sarah Fuchs Queenstown NZ (@soul_andpilates) on Aug 24, 2017 at 2:44am PDT

I can vouch that The Hundred is killer! But so worth it.

Do you have any other foam roller tips? Let me know in the comments below!

Jen

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