HuntersEmma57
Ski Diva Extraordinaire
Great reminders. The suggested routine is very similar to my full workouts so is easy for me to remember the "snack." And no matter how great the snow conditions are when the rope drops, I take one or two easy runs before heading off piste.SAM recently did an article by a medical professional about the reason simple dynamic warmup exercises are important. The target audience was people who work on snow in the ski industry. I found the reasoning useful to know.
September 2025
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Warm-Up Act
A few minutes of simple exercise every day can prevent aches, pains, and career-shortening injuries.www.saminfo.com
Why has it become the cultural norm in the snowsports industry to neglect warming up before a physically demanding workday?
Most snow professionals know they should “warm up” before shoveling, skiing, lifting, and working on the hill. It only takes five to 10 minutes each morning to do so, yet most still skip it. Well, don’t! Whether your reason is “not enough time” or “I’ll loosen up as I go,” going from zero to full throttle without properly preparing your body increases your risk of injury, reduces physical performance, and accelerates wear-and-tear that can cut careers short.
You’d never see an elite athlete in any sport enter competition without properly preparing first. A baseball pitcher would never step onto the mound in the first inning without a total body neuromuscular warm-up. A gymnast would never perform a floor routine without a complete warm-up to optimize movement, flexibility, and stability.
This doesn’t just apply to elite athletes. A simple neuromuscular warm-up—a basic five-minute sequence is outlined in this article—is one of the fastest and most effective ways to prepare for working or sliding on snow, so you feel, move, and recover better, both today and long-term.
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A Simple Warm-Up Sequence
An effective neuromuscular warm-up doesn’t require a lot of time, space, or equipment. You can do this simple five-minute sequence just about anywhere—at home, in the locker room, or out on the snow. Feel free to modify and expand to fit your needs and goals.
If you don’t have five or 10 minutes, you can break this into “movement snacks” throughout your shift, so your body remains ready for action even during periods of inactivity.
- Bodyweight mini squats
- Side-to-side lunging stretch
- Reverse lunges with trunk rotations
- Hip circles or leg swings
- Ankle pumps or circles
- Arm circles, shoulder stretches, and neck stretches
- Single leg balance
- Hip activation with resistance band and gentle plyometrics (if tolerated)
Take Care of Yourself
Your body is your most valuable asset. It could make or break your career in snowsports and your future lifestyle.
Make it a priority to start each day with a neuromuscular warm-up routine that increases heart rate, activates stabilizing muscles, gradually loads tendons, stretches joints through full range of motion, primes the nervous system, and mimics movements in your sport or activity.
All it takes is a few minutes of intentional movement will better prepare you to handle everything the mountain may throw your way."
