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Snowboard Injury Prevention

@mobilityduo

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Snowboard specific strength training, yoga, and physical therapy so you can ride till you’re 70+👴🏼
Workouts & yoga for snowboarders ⬇️🏂🏋️‍♂️🧘

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Have you ever wanted 30+ variations of wall sits? Well today is your lucky day.

They’re are easily the most functional, translatable, and easily modifiable exercise for snowboarders. It’s a solid movement that approaches leg endurance, strength, and stability in a squat position.

You can adjust the range, time, resistance, add in upper body movements, get your core involved, make it single leg, the list goes on. Grab a few of these and sprinkle them into your workout.

Comment ‘READY’ to checkout our programs specific to snowboarders and make this the best season yet.

Even the most fit athlete can find a challenge within one of these.

Start small with 30 sec bouts and build to 2+ minutes over time. Go get em’

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You have about 8 more weeks to f*ck around. Seasons coming 🤘🏂

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While this movement today seems basic, it’s a fantastic supplement to familiarize yourself with heel/toe and nose/tail edges.

In addition, it’s a sneaky way to work in isometric strength for your quadriceps/ glutes and test out/strengthen your muscle endurence.   MOVEMENT:
Feel free to jump on if you wish (not necessary). This can be completed on a BOSU, towel, pillow, cushion, or firm ground. The key here is work on intensity as you would on the mountain. Need to make a quick front foot adjustment, treat it like you would on the slopes! Transition to nose/ tail weight shifting and work on really feeling the difference between front/ back leg. Lastly, I added in a circle movement to feel pressure differences through your ankles and quadriceps. Alternate between utilizing your ankles/ knees/ hips in where the joints move.   Try 30-60 seconds to emulate a quick run. Alternate between fast transitions and slow. Combine all three movements together to make it interesting.   Add some weight in one hand or hold a goblet to make it even harder. You could even try closing your eyes to work on somatosensory/ balance (use causation).

Save this post, try it out, see how long you can hold these isometric movements.
 Seasons here! Go get em’ 🏂🏋️🤙

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Today we discuss everything balance. After all, snowboarding is balance whether that be on edge, landing a jump, on top a feature, adjusting for terrain, etc.

Our bodies, mind, and inner system are constantly communicating so you can stay upright and uninjured.

While balance and the neurology behind it can be as complex as you want to make it, today it’s simplified.

We break it up into 3 categories: 1) Vestibular System (in this case the VOR system as its slightly more appropriate for snowboarding) or inner ear balance, 2) Vision or your eyes, 3) Somatosensory or proprioception. The Vestibular system is your inner ear/ head and spatial orientation.

The VOR system is your eyes ability to track while moving your head in space. The vestibular system is also really important for making trunk adjustments on a snowboard.

The eyes are arguably the most important for snowboarding because we often lose it with blown out or bright conditions.

If we rely on this too much, when it’s gone can be detrimental to your day.

Lastly, somatosensory is your body’s ability to detect pressure feedback and where your body is in space.

Each of these exercises removes a vital piece, further testing the other systems.

These can be fun to throw into your normal workouts to see what you need to work on.

Keep repetitions 30-60 sec at a time.

Go get em’ 🏂🏋️🤙

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Premiering Nov 13 at wave rave and dropping mid November on slush magazine.

Midlife Crisis crew are a group of community driven and passionate group of legendary snowboarders young and old with the same goals as us. Keep snowboarding for as long as we can.

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You already know how much we love multi-joint movements and the added degree of challenge it provides.

Today’s movements are great for those looking to maximize their efficiency whilst also reaping the benefits.

As we often discuss, snowboarding rarely requires even weight distribution along the boards width/ length for prolonged periods of time.

We constantly shift heel side/ toe side or nose/ tail to adjust for terrain, others and features.

This combination of muscle endurance, proprioception from all three lower extremity joints, power and strength requires so much from our bodies and minds. In addition, this movement includes a rotational core strengthening component as well as shoulder abduction/ flexion strength.

Lastly, we test our VOR (inner ear) balance system following our hands with each rotation. Not as easy as it looks ehh??
 Depending on the tools used, start low with 8-12 reps with with 2-4 sets in mind each leg.   Go get em’ 🏂🤙🏼

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It’s time to start strength training for snowboarding 🏂🏋️ comment “ready” to get our full 12 week program 🤘

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If you aren’t training single leg strength in preparation for the season, you might be missing a critical aspect of your performance and injury prevention.

We have talked about this dozens of times but rarely are we perfectly weighted between both feet.

Often, you can find yourself shifting pressure between feet, adjusting for terrain, correcting for a feature/ tree/ child, and so much more.

Additionally, the balance component of single training cannot be underestimated as it’s so much easier to dial this on dry land versus mountain.

Today we have a series of exercises that go beyond just strengthening but include aspects of endurance, mobility, coordination and balance.

This multi-tasking requirement has great crossover to the hill as constantly scan our environment, adjust our balance/ body, and energy systems required. Sprinkle these into your normal routine and test yourself.

Start with minimal resistance (weight) and build up volume from 1-2 sets of 8 upwards of 14+ repetitions depending on your goals.

Comment “ready” for our 12 week training program for snowboarders.

Go Get em’ 🏂🏋️🤙

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Life Updates: We finally made it home!

It’s been a whirlwind few days in NICU but everyone is happy, healthy, and safe.

If you are a parent or soon to be, no one tells you about the loss of control that at times is so difficult to relinquish.

Life is truly a gift, a miracle, or something humans cannot yet comprehend into words.

Thank you for all the love and kindness, this community has continuously shown up in our brightest and darkest hours.

We love you all and will be back to our normal schedule starting tomorrow.

Welcome to the world little prince, you are so loved.

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Meet Mark and Sarah Penewit, the founders of Mobility Duo 👋 These two express so much passion for our community, they made it their job to help riders chase powder turns for years to come. Our Just Northwest of Normal series highlights people like Mark and Sarah who make this place so special. #JNWON

P.S. Congrats on the new addition to your family! We can’t wait to have another shredder on the mountain 🥳❤️

🎥: @takeshelterprod

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🚨 BACK IN STOCK! 🚨

You wiped us out at the Northern Snow Show… but our Crash Snow Balance Boards are BACK! 🔥🏂

Build your balance, sharpen your coordination and keep those skills dialled in, even when you’re off the slopes.

⚡ Train anywhere
🔥 All ages. All abilities.
🏂 Keep progressing between sessions.

They sold out once… don’t miss out again! 👀

🛒 Grab yours at crashsnow.co.uk

#CrashSnow #BalanceBoard #BackInStock #BalanceTraining #OffSnowTraining

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I wanted to post some more information about @mobilityduo and their SNOGA program. Mobility Duo are a husband and wife operating a small business out of Bend Oregon. SNOGA is yoga for snowboarders (or really any outdoor lover).

Mark is a doctor of physical therapy and snowboard instructor. Sarah is a yoga teacher, massage therapist, and personal trainer. They use evidence based practices to help snowboarders keep riding for as many years as possible.

Over the past few months I have been teaching SNOGA for Sarah while she’s on maternity leave. This subscription based program includes 2 lives classes a week via zoom. Let me know if you’re interested in signing up!

The live classes are then posted to their website where you can rewatch anytime! Search functionality and filter options allow you to find a class for your specific needs.

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