Skier's Posture Fix
Fix the hip flexor compression, knee loading, and thoracic restriction that the ski stance creates.
The ski stance, hips and knees flexed, forward-leaning into the boot, holds the hip flexors in a shortened position for every run. Over a day of skiing, this creates anterior pelvic tilt, lumbar compression, and knee stress that's felt on the drive home and the next morning. This 20-video program specifically addresses the ski-stance structural pattern, building the hip mobility, ankle mechanics, and thoracic extension that keeps skiers on the mountain season after season.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~18 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 13 to 18 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 13 minutes. Weeks 4-6: 8 exercises, about 18 minutes. 4 new exercises come in, 1 drops off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 13 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 13 min
Do these 5 exercises each session, about 13 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 13 min
Your routine each session
- 1Hip Flexor Lunge Stretch
- 2Single-Leg Balance (Eyes Open and Closed)
- 3Ankle CARs (Controlled Articular Rotations)
- 4T-Spine Rotation
- 5Glute Bridge
Short on time? Do just Single-Leg Balance (Eyes Open and Closed), Ankle CARs (Controlled Articular Rotations), T-Spine Rotation, Glute Bridge (about 8 min).
Phase 2ProgressionDo these 8 exercises each session, about 18 minutes. 4 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
8 exercises
about 18 min
Do these 8 exercises each session, about 18 minutes. 4 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
8 exercises
about 18 min
Your routine each session
- 1Single-Leg Balance (Eyes Open and Closed)
- 2Ankle CARs (Controlled Articular Rotations)
- 3Squat to Stand New
- 4T-Spine Rotation
- 5Glute Bridge
- 6Dead Bug New
- 7Standing Calf Raises New
- 8Static Back New
No longer in your routine: Hip Flexor Lunge Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Ankle CARs (Controlled Articular Rotations), Squat to Stand, T-Spine Rotation, Glute Bridge (about 7 min).
Do any of these sound familiar?
- Lower back pain after full ski days
- Tight hip flexors and quads that don't resolve between ski trips
- Knee pain from sustained flexed skiing position
- Ankle and shin tightness from boot compression
- Thoracic spine locked in kyphosis from ski position
- Muscle soreness that persists longer than expected after skiing
Why this happens
The root causes behind skier's posture fix.
- Ski boot forward lean holding hip flexors in shortened position for the entire ski day
- Sustained hip and knee flexion loading the quads and hip flexors at the expense of the posterior chain
- Boot-restricted ankle forcing the knee to compensate for terrain absorption
- Thoracic kyphosis from ski position combined with desk sitting accumulating all season
Why this works
The forward lean of ski boots is designed for performance, not structural health. It holds the ankle in dorsiflexion and the hip in flexion for every minute of skiing. The hip flexors adapt to this length, and off the mountain, that becomes chronic anterior pelvic tilt. This program restores full hip extension, thoracic extension, and the ankle mechanics that make skiing powerful and safe.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
I only ski a few weeks a year. Do I need to train year-round?
Yes, and for a different reason than you'd think. The hip flexor and thoracic work prevents you from going from a sedentary state directly into full ski days, which is when most skiing injuries happen.
My knees hurt after skiing. Is that a posture issue?
Ski knee pain is usually a hip control problem, when the glutes can't stabilize the pelvis, the knee takes excess medial force on every turn. The hip work directly addresses this.
Should I do this during ski season or before?
Both. Before season: build the structural foundation. During season: do the après-ski recovery sequence after every ski day to maintain it.
I'm an advanced skier. Will this make me a better skier?
Better hip rotation improves carved turn mechanics. Better glute activation improves the power phase. Better thoracic extension improves balance and upper body positioning. Yes.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
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What's included
- 9 corrective exercise videos
- Mike explains the ski-specific biomechanics behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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