European Stars and Stripes (Newspaper) - October 23, 1991, Darmstadt, Hesse                                In shape for ski ingims Wock Bivins song Kifori the Snow fill Mah Zajf i by Chuck Roberts staff writer skiing is Good exercise but you need exercise for Good skiing. So says a physical therapist who sees the injuries that can result when one is done without the other. Quot you Don t really ski yourself into shape Quot said capt. David Jerabek a physical therapist at the Frankfurt army regional medical Center in Germany. Quot you should reach a level of Good physical conditioning before the ski. Season  ideally skiers Don t need a special program because they have been doing aerobic and strengthening exercises the entire year Jerabek said. Realistically a lot of bodies take a summer vacation and Aren t ready. But Jerabek said it s not too late to get ready for the ski season that is just around the Corner. The work that needs to be done depends on individual factors such As current physical condition and the level of skiing that will be done but Jerabek said the goal should be the same for everyone. Quot you should have the ability to ski As Long As you want to without getting excessively tired Quot he said. Quot you re More Likely to get Hurt if you re tired and you re less Able to prevent  a variety of exercises can help a skier reach a sufficient level of strength and aerobic conditioning without being trunk twist with hands on hips and feet together rotate the upper body to each Side then Bend to each  squat from an upright position with your Back against a Wall and feet together one foot away from Wall Bend Knees to a squat one fourth of your height. Hold five seconds and slowly return to standing  stepping alternate stepping up and Down onto chair or Stool in rapid  Tendon stretch stand on Stair step Small Stool or Brick with heels hanging Over the Edge. Then raise up on toes for five seconds and lower heels. Down to stretch for five  stretching from a sitting position on the floor with legs spread widely apart attempt to touch head to knee repeat for other leg. Weight lifter or Marathon runner to get there Jerabek said. For aerobic conditioning 30 minutes of bicycling jogging or swimming every other Day is a Good Way to keep those lungs full of Mountain air. For strengthening exercises Jerabek suggested going to a local gym and asking the staff to help you establish a weight training program. Good exercises also can be done at Home. A Quick and not so easy exercise that is Good for the thighs and Knees requires Only a Wall. To do it lean against a Wall an ski conditioning Mads Bast these 10 ski exercises Are intended to improve flexibility and strengthen the major muscle groups in the legs and trunk which m keys to More effective skiing. They rely on the use of an individual s body Wight to Supply the resistance necessary Tor Good results. This routine offered by the Frankfurt army regional med Teal Center also should increase endurance if done every other Day pieces of advice for those launching on this or similar exercise programs including a practice each exercise first. A allow 1$ seconds Between each exercise a increase the duration of each exercise by 10 seconds to a total of 60 seconds m gradually increase number of times the circuit is completed a through your own progression Complete the circuit every other Day. Beginning one to two months prior to ski season a warm up each Day before skiing with flexibility exercises such As the trunk twist ankle edging Side hopping hamstring stretching Achilles Tendon stretching. Slide your Back Down it until your legs Are Bent in a 90-degree Angle As though you were sitting in a straight Back chair a minus the chair. A Good skier should be Able to hold the position for a minute and extremely Good skiers can last As Long As three minutes Jerabek said. Another Good exercise for the legs might raise a few eyebrows from the neighbors. Running Uphill backward and jogging Down front Ward is a Good Way to strengthen the thighs. But Jerabek said extreme caution should be used when doing this. He stresses exercises for the thighs because those Are the Muscles that help protect the knee from injury. Because ski boots have improved drastically the past years the most common ski injury has changed from the Shinbane to the knee. But the legs Aren t the Only part of the body that needs to be in condition. Old fashioned push ups and sit ups also Are Good exercises for the arms shoulders and Abdomen he said. But conditioning should t Stop when you get to the slopes the therapist said. Before putting on the skis in the morning skiers should do some Light jogging stretching and general Warmup exercises to avoid a cold Start he said. For Cross country skiers a similar fitness program also can be used he said. But More emphasis should be placed on aerobic exercises than  hyperextension from a reclining position with Knees Bent lift body up from floor so that Only shoulders and feet remain touching hold five seconds and  from a reclining position with Knees Bent and arms extended reach for the Knees and sit up then return slowly to reclining. For progressively More difficult versions Cross arms Over Chest then clasp hands behind  hopping with feet together hop sideways Over 6 to 8-Inch-wide object and Back to starting  hop with legs in lunge position with one leg extended Forward and one leg backward reverse position of the legs by hopping  edging with feet shoulder Width apart shift weight from outer Edge of feet to the inside in a rocking motion. Dober 23, 1991