Before you start any exercise you should always do a basic warm up first. The following exercises are simple warm ups that you can do either before you leave to go skiing or before you start.

Things to remember when exercising -

Calves
Stand facing a wall. Lean up against the wall placing both palms of yoru hands flat on the wall and push. Keep your feet pointing forwards, with your heels on the floor and the back leg straight. Repeat with the other keeping the other leg straight.

Calves
Repeat the above exercise but this time bend the back leg. Repeat on the other leg.

Quadriceps (front of thighs)
Stand on one leg with the supporting leg slightly bent. Keep the knees together, hold onto the wall for support with one hand and pull the the other foot up to your buttocks with the free hand. Repeat with the standing on the other leg.

Adductors (inside of thighs)
Stand with your legs apart and push your hips to the left and right.

Hamstring
Stand with one foot a step ahead of the other, with the back leg slightly bent. Keep your feet flat on the floor. Bring your weight forwards and rest your hands on your front knee for support. Repeat with the other leg.

Deltoids
Pull your right arm across your chest using the left hand on the elbow. Hold this position and then release the arm. Repeat with the left arm.

Triceps
Drop the right arm behind your head. Hold above the elbow joint with the left hand and pull. Hold this position and then release the arm. Repeat with the left arm.

Deltoids and Biceps
Sit on the floor with your legs straight out and your arms behond you, lean back onto your arms and walk your bottom forwards cheek by cheek.

Shoulders
Clasp you hands behind your back. Push out and upwards with both hands.

Back
Sit on the floor. Lock your hands under your knees and pull upwards. Try to curl your back.

Neck
Stand up straight. Rotate your head forwards and to both sides. Do not rotate the head backwards.

Wrists and Hands
Flex your hand and fingers with the palm of the other hand. Repeat with the other hand.

Reaching
Stand upright, knees and feet together. Raise both hands in the air. reach as high as you can but keep your heels and toes flat on the floor. Hold this position and count to 10. Then bring the hands slowly down again. Repeat three or four times.

Swinging
In the same position as the above exercise (reaching), stretch your arms sideways, palms upwards arms horizontal. Flex them a few times. Swing your arms back as far as possible. Hold this position for a couple of seconds. Relax and repeat several times.

Knees bend
Extend your arms, palms upwards as in the swinging exercise above, keeping them as far back as you can. Keep your feet flat on the floor and bend your knees. Keep your knees together and your upper body upright. Start by doing this five times and then try to go down a little further and a few more times each time you do the exercise.
Warming Up

   * Do not bounce your stretches
   * Try to avoid sudden jerky movements
   * Hold each stretch for 10 - 20 seconds and repeat each one several times
   * The daily warm up should include light aerobic exercise
   * Make sure that you 'cool down' after exercise