C.S.I. Reference Articles

Jump Back!

You cut out wide, line up for the ramp, you wait, wait…NOW, lock the handle in, set your edge and angle to the ramp. You build up the speed, hit the ramp and your back seizes! Instead of skyflying you're water skipping. Your lower back is the key component that allows your body to hold your edge to the ramp, jump to the sky, and ride away to victory.

There is a misperception that to avoid back pain from skiing, only your back itself has to be strong. In fact, your abdominal muscles and hip flexors must also be strong to support your trunk, including your lower back. Therefore, it is important to strengthen your stomach and your hip flexors along with your lower back to alleviate the pain. Stretching is imperative to allow the pelvis to move to provide structural strength. Exercises such as pelvic tilt, arching back wards and crunches between ski sets can be effective to relieve lower back stress during the ski day. Some of the best and most effective strength exercises are the following:

1. Knee pull-up (for hip flexors) - Set a low-pulley machine at a low weight and attach a cuff from the machine to one ankle. Stand with your back to the machine and pull your knee upward toward the ceiling until your thigh is parallel to the floor. Complete five to ten reps to start per session.

2. Crunches - fold your arms across your chest or place your hands lightly behind your head to support your neck. Tuck your chin, roll your shoulders and curl your upper body off the floor. Raise high enough to just to get your shoulder blades off the floor and at the height of the curl, perform and isometric contraction for five seconds and then roll back down. Repeat to burn.

3. Back extensions (reverse sit-ups) - Lay face down on the ground and place your arms at your side. Curl back wards without raising your feet off the ground. Another variation is to lay on a table extending your legs off the edge. Lower your legs to the floor at the hip, keeping them straight and then raise them back up keeping them parallel to the ground.

4. Superman - Lie face down on the floor with your arms stretched out in front of you. Raise your chest and legs of the floor simultaneously so only your stomach is touching the floor. Hold for three to five seconds, then return to the starting position.

Use these minimum exercises at the lake and during your day to help stabilize your lower back to increase your jump power. If you have lower back discomfort seek the care of a good Sports Chiropractor prior to beginning any exercise routine. Next Month we will talk about some more specific in season training tools to make you jump farther, ski longer and break records.