OGDENSBURG – The staff at Claxton-Hepburn Medical Center's rehab services department wants to make sure that you and your body are prepared for the physical demands that accompany skiing and snowboarding.

Before you decide to hit the slopes or a cross-country trail, it is a good idea to tune up your body as well as your gear.

Maintain good flexibility of the major joints that are used most during skiing and snowboarding such as the lower back, hips and knees.

Practicing some knee to chest stretching, hip flexor stretches, hamstring stretching and calf stretching, holding each stretch for 20-30 seconds, will loosen tight muscles and maintain the integrity of the major load bearing joints.

Practice some stability exercises in standing to maintain your center of gravity. This will help if you become off balance while skiing or snowboarding.

Some great exercises for this are single leg balance exercises on a hard surface, holding 10-15 seconds and then progressing these exercises to single leg balance on a piece of foam.

Also, playing catch with a kickball and partner standing on one leg is another stability exercise that will aide in a situation where you may find yourself off balance.

Finally, practice exercises for building strength particularly in the trunk and legs. Some examples of trunk strengthening exercises are bridges on your back, heel squeezes while lying on your stomach, and opposite arm and leg lifts while on all fours.

These exercises can be repeated 10-15 times per session.

Some examples of leg strengthening exercises would be straight leg raised standing or lying on your back, mini-squats while leaning on a wall and rising up your toes.