Ski season is quickly approaching and its time to consider a fitness plan targeted to get you in shape for skiing. In order to withstand the physical endurance of a day on the slopes you need to consider three key points with your routine, flexibility, strength and aerobic endurance. All these are equally important to help you enjoy your day and prevent injuries. Your program should attempt to do flexibility and strength at least 3 times a week and aerobic daily (minimum 5 times a week).

Begin your routine by spending about 5 minutes stretching. Key muscles you want to focus on stretching are lower body muscles, such as calves, hamstring and quadriceps. You may also include stretches for the back and chest muscles, especially if you have sore/stiffness in lower back. Also, consider stretching after a day on the slopes this will help with any muscle soreness/fatigue.

1. Calf stretch - Stand about arm's length away from the wall. Place hands on wall. Place one leg forward with the knee bent and the other leg behind with knee straight keeping the heels on the ground. Gently lean into the wall holding the stretch 20-30 seconds, repeat 2-3 times.

2. Hamstring stretch - Lie on your back keeping legs flat on the floor. Keep stomach tight, small of back pressed on the floor and shoulders relaxed. Place a towel or yoga strap under one foot and slowly raise your leg keeping knee straight as high as comfortably possible. You can also bring your leg across mid-line to stretch the outer leg and buttock. Hold each stretch 20-30 seconds, repeat 2-3 times.

3. Quadriceps stretch - Lie on stomach and bring one of your heels towards your buttock keeping hips pressed into the floor. If you can not grasp your ankle comfortably with your hand you can use a towel or yoga strap around your ankle. Then you would gently pull on the towel or yoga strap to bring your ankle toward your buttock. Hold each stretch 20-30 seconds, repeat 2-3 times.

3. Chest stretch - Lie on your back with knees bent and feet flat on floor. Place both your arms out to your sides at shoulder height. Turn palms up so they are facing the ceiling and move arms up toward ears. Be sure to keep arms on the floor, stomach tight and small of back pressed into the floor. Hold each stretch 20-30 seconds, repeat 2-3 times.

4. Back stretch - Lie on your back with knees bent. Slowly bring both knees to your chest, clasping your hands under your thighs. Gently pull your thighs

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