Tag: Rotation

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Knee Touch

For a variation of this exercise using poles, see: Knee Poles

USE FOR: Backwards Position – Inwards Position – Rotation – Lack of Movement – Incorrect Pressure

HOW: Place one hand on the back of the other, then place the hands together on the downhill knee, this position is maintained while traversing. Once you start to turn you should begin to bring the hands upwards to around face height while keeping them outstretched. Once the hands are at face height, begin to move them down towards the other knee, which will now be on the downhill side.

WHY: This exercise is great for solving a multitude of problems due to the full range of motion the body goes through while doing it and can be expanded on by changing the start position of the handed from the knees to the lower leg, top of the boots, or even the lower boot.

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Poles Behind

USE FOR: Rotation – Backwards Position

HOW: Take your poles and place them both across the small of your back, then hold them in place by hooking your arms around them so they sit between your inner elbows and back.

Using your uphill arm, push the uphill side of the poles forwards. 

WHY: Pushing the uphill side of your body forwards with the poles forces the upper body into a better position. Having the poles behind you changes your centre of balance and therefore restricts the possibility for leaning backwards without falling over.