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Skiing Recovery Map

Length: 0:27:28

Perform this 25-minute map after a long day on the slopes to reduce joint and low back pain, muscle soreness, and whole-body fatigue. This video features an Intermediate Lower Body Rehydrate Sequence – a fantastic treatment for your legs, hips, and core – followed by an Upper Body Compression Sequence that will help relieve pain and tightness in your upper back, neck, and shoulders.

Boost your performance by performing the Skiing Prep Map a few hours before your next skiing adventure.

LEVEL: Intermediate

TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller


  • Rest Assess
  • Back of Thigh Shear
  • Outer Thigh Glide and Shear (lower)
  • Calf Glide and Shear
  • Shin Glide, Shear, Rinse
  • Front Thigh Glide and Shear
  • Outer Thigh Glide and Shear (upper)
  • Tail Triangle Glide
  • SI Joint Glide
  • Side Hip Glide and Shear
  • Rib Length Assess
  • Upper Back Glide and Shear
  • Shoulder Blade Glide and Shear
  • Upper Back Rinse
  • Rib Length Reassess
  • Bent Knee Press
  • Hip to Heel Press, Rotate, Cross
  • Figure 4
  • Pelvic Tuck and Tilt
  • Low Back Decompress
  • Rest Reassess

  • RELATED VIDEOS: Skiing Prep Map, Snow Sports Hip Stability Map, Snow Sports Recovery Map, Advanced Lower Body Compression Sequence, Advanced Upper Body Compression Sequence, Shin Splints Map

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