The Winter Olympic games are here and with it comes some amazing athletes. We have the pleasure of being able to watch them spin, flip, and do all sorts of athletic feats during the games. Many times, this inspires us to try some athletic feats of our own, and while we’re not all Olympic athletes, here are some exercises to make us more like our Olympic role models. I’ve given 3 different exercises of beginner, intermediate, and advanced levels for each area of the body we are trying to strengthen or stretch. Start small and make the movement more difficult if needed.
The Strong Knees of a Skier
The Strong Ankles of a Figure Skater
Eversion: Hold the ends of the bands in your left hand and step on the bands, leaving some band between your feet. Lift you right foot up and outwards so that you feel a decent stretch in the band. Evert your foot, bringing your pinky toe towards the outside of your leg, stretching the band more. Control the motions back to the starting position and repeat for 10-15 reps.
Dorsiflexion: Stay in the same position, except bring your right foot closer to your left so there is less lateral stretch on the band and the pressure is more vertical. In this position, you’ll want to bring your toes towards your shin and then control it back down. Not allowing the band to snap back. Perform 10-15 reps.
Plantarflexion: Take your left foot off the band, and grab the ends with your right hand. Apply moderate stretch to the band. Then holding the bands tight in your right hand, or both hands, point your toes towards the ground, flexing your foot. As with the other directions, be sure to control the snap back motion of the exercise band. Repeat for 10-15 reps.
Inversion: For this direction we’ll still have the band around our right forefoot, but this time we’re going to cross our right knee over our left, so that our left foot is on the right side of our right foot. With the ends of the bands in our right hand, we’re going to step on the ends of the bands with our left foot. Make sure there is a decent stretch in the band. From here, invert your foot, bringing the big toe towards the inside of your leg. Control the snap back, and repeat for 10-15 reps.
I realize these instructions may be confusing to follow, so here is a great video explaining the exercise.
The Hip Mobility of a Curler
I know watching these Winter Olympics has inspired me to add a few exercises to my workout routine. Hopefully this has helped you on your journey to become more like your Olympic athlete role model, or at least inspired you to add something new to your workout routine. If you’re looking for more exercises and a chiropractor in the North Denver area, give Enhance Life Chiropractic a call at 720-328-3088.