Much ado is made in the political circles about whether one is true to a single position. I am here to tell one and all when it comes to our body, a change in position is not only OK, it is a great thing for the health and longevity of our bodies.
In multiple research papers presented at last year’s World Congress on Low Back Pain, a similar finding was observed regarding low back pain. A common finding among people with aging spines and low back pain was not a lack of muscle activity. It was not even a lack of muscle size or strength. The common denominator was a lack of ability to turn the muscles surrounding the spine on AND off.
The cross country ski position lends itself to strong activation of the muscles surrounding the spine with the spine postured in a flexed or forward bent position. We help to create forward momentum by tilting the pelvis to the rear while flexing the knees and ankles. This position is excellent for driving the ski forward and enjoying solid, fast skiing.
The important time for the prolonged health of your body is after skiing as well as during the activity. It is a good idea to get out of the “tail tucked” position once skiing has ended. This can be done actively or passively, but what the body is really looking forward to is both.
Active extension is using your muscles to regain the upright position of the pelvis. Think of it like a bucket of water which is not spilling water out of the front or to the rear. “Re-neutralize” by thinking of lifting your tail bone to create the lumbar curve. This should be curved inward a bit and not flat. A flat lumbar spine is a flexed lumbar spine.
Passive extension can be done by gently leaning backward in to an arched position or by lying on your stomach and gently propping yourself onto your elbows. Try to feel your whole spine extend and avoid hinging at the bottom of your spine adjacent to the tailbone. These movements should be pain-free and relaxing in nature. They are also beneficial after prolonged periods sitting in a car, desk chair, or after couch surfing.
Now get out there and enjoy any skiing you can find. Just remember to flip flop when the fun is over! If you have further questions or would like pictures of these exercises, stop by Mt Stuart Physical Therapy and we will be happy to get you a copy.
Luke Astell, Physical Therapist
