{"id":13092,"date":"2025-10-09T08:00:18","date_gmt":"2025-10-09T14:00:18","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=13092"},"modified":"2025-11-05T09:31:18","modified_gmt":"2025-11-05T16:31:18","slug":"for-a-safer-ski-season-stabilize-your-core","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/for-a-safer-ski-season-stabilize-your-core\/","title":{"rendered":"For a safer ski season, work on core exercises now"},"content":{"rendered":"
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A strong core will make your ski season go more smoothly, and core exercises, like yoga or Pilates, can help you get there. Photo: Getty Images.<\/figcaption><\/figure>\n

As you prepare to ski this winter, start preparing your core muscles now.<\/p>\n

The \u201ccore\u201d includes the muscles between your shoulders and hips, while the \u201cdeep core\u201d consists of the muscles of your midsection. The diaphragm, which is the muscle under your lungs that allows you to breathe, is the roof of your deep core, while your pelvic floor is the basement.<\/p>\n

\u201cA stable core helps reduce your potential for injury and optimize performance,\u201d said Dave Grinnell, a physical therapist and board-certified clinical specialist in orthopedics with UCHealth SportsMed Clinic<\/a>.<\/p>\n

When talking about the core, Grinnell shies away from the idea of core strength since much more is involved than simply strength: muscles must work together to create stability and spinal mobility.<\/p>\n

\u201cIt\u2019s hard to objectify core strength because it\u2019s going to be so different from person to person, and how they stabilize their spine,\u201d Grinnell said. \u201cIt\u2019s all about learning how to control your spine.\u201d<\/p>\n

Develop core strength, stability and mobility for skiing<\/strong><\/h2>\n

A stabilized core is critical to physical health. Fundamentally, it protects your spinal cord, which is the main information highway by which the brain communicates with the rest of the body.<\/p>\n

Instability in the spine can result in back pain, nerve injury, nerve impingement and other injuries. Other body parts, such as the hips, will try to make up for any core instability and can then be compromised as well.<\/p>\n

And with a stable core, you can do most activities \u2013 from skiing and snowboarding to playing baseball or soccer \u2013 more efficiently. \u201cThe more stable you are with your spine, the more able you are to transfer energy efficiently to your arm or leg,\u201d Grinnell said.<\/p>\n

Grinnell points out that it\u2019s not just about stability: the spine must also be mobile.<\/p>\n

\u201cThe spine needs to be stable, but also mobile at the same time: it has to perform on both ends of the spectrum,\u201d Grinnell said.<\/p>\n

\u201cIf you come into PT, one of the first things we will work on is your mobility. If you\u2019re not mobile, all you\u2019re doing with strength work is reinforcing immobility and likely compensatory movement patterns. The core learns to stabilize in positions in which you train in.\u201d<\/p>\n

Once you\u2019ve regained mobility and want to improve stability, don\u2019t just start with the old-fashioned sit-up, which relies more on hip flexors than core muscles. Rather, many true core-stabilizing exercises are very subtle.<\/p>\n

\u201cFor many of these simple core activation exercises, you\u2019re not going to feel a tremendous muscular burn,\u201d Grinnell said. \u201cYou\u2019re laying the groundwork for motor learning – how to control your spine.\u201d<\/p>\n

That can lead to some initial frustration for patients. \u201cPeople don\u2019t feel it and will sometimes say, \u2018I don\u2019t know what I\u2019m doing,\u2019\u201d Grinnell said. \u201cYou\u2019re trying to find that inner core.\u201d<\/p>\n

It doesn\u2019t help that injury and surgery can change and delay how deeper core muscles fire. Through physical therapy, neuromuscular retraining is a must.<\/p>\n

Try these core exercises for skiing<\/strong><\/h2>\n

Exercises that people can try at home include planks and pushups, if you can tolerate them. Pilates and yoga can help when done correctly. Dynamic stretches, such as cat and camel, are unloaded spinal mobility exercises. And don\u2019t forget a few squats and lunges for leg strength and endurance.<\/p>\n

\u201cThe core needs to be able to stabilize in all positions, whether you\u2019re bending down to tie your shoe, pick up your young child, shovel snow or enjoy our champagne powder,\u201d Grinnell said.<\/p>\n

And remember: practice is a powerful tool.<\/p>\n

\u201cIf you do it enough times, you develop that motor memory,\u201d Grinnell said. \u201cIt\u2019s like practicing piano: you get better with repetition.\u201d<\/p>\n

UCHealth video playlist: Exercises, stretches and pre-hab from fitness and medical experts to help you get ready for the slopes<\/strong><\/h2>\n