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  • Hello my name is Taylor McCabe, physiotherapist here are Body Works Sports Physiotherapy in

  • North Vancouver. This is the 6th video in a series that were posting each week to

  • take you through an exercise to get your body ready for ski season.

  • So far weve worked on the endurance of the major muscles of the thigh and hip, our

  • hip abductor strength, our squatting movement pattern and finally our oblique strength.

  • This week, were going to revisit the wall squat but were going to do it facing sideways

  • to the wall and working on one leg. This will increase the challenge for our lateral hip

  • and abdominal muscles and also bring together everything weve trained so far.

  • I’m going to demonstrate this will a ball, but you can also do it without in which case,

  • your body would just be directly against the wall. So that’s when youre going to get

  • started either against the wall or the ball at your trunk, feet about hip width apart.

  • When youre ready to start, youre going to lift your inside leg off the ground, youre

  • going to keep pressure of your body into the wall or the ball as you lower down into your

  • squat and then use your glutes to drive back up to the starting position. Remember to synchronize

  • your breath with your movement. So itll look like that. Also it’s really important

  • to watch your knee alignment when youre working on one leg; to think about having

  • the kneecap fall over the second toe throughout the whole movement.

  • A sample program to start would be three sets of 10 repetitions taking 30 seconds to rest

  • in between. You would have to decide what’s a good challenging number for you and be ready

  • to do more if youve been progressing well with the exercises so far. And like in our

  • other squatting exercise, you can experiment with the pace, taking it slow up and down

  • for a challenge or making it faster to be more like what you’d be doing on the slopes.

  • So remember to check out Body Works Sports Physiotherapy Facebook, Youtube and our website,

  • for next weeks video. Thanks for watching

Hello my name is Taylor McCabe, physiotherapist here are Body Works Sports Physiotherapy in

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