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Wellbeing For Everyday Explorers

Cupping Program for Cross-Country Skiers

Track Flow

After a day on the trails, your body deserves some extra care. Whether you’ve pushed through miles of sparkling winter landscapes, powered up tough climbs, or enjoyed the perfect glide in freshly groomed tracks – your muscles have been working hard. Your shoulders, core, and arms absorb the strain of each pole push, while your lower legs and feet handle balance and power transfer. When fatigue sets in, technique suffers, making your skiing less efficient – and this is where cupping comes in.

This session helps loosen stiff muscles, enhance recovery, and keep your body ready for another day on the trails. By increasing circulation and releasing tension, both technique and skiing experience improve – whether you’re chasing speed, flow, or simply a beautiful day in nature.

Take a moment for recovery, cup your body, and enjoy the effects – your next ski tour will thank you.

Use Static Cups + Dynamic & Mini Dynamic Cups + Curam Body & Massage Oil

Cup feet
  • Place the static cups under each foot and lie down to relax your legs and lower back, 1-3 minutes.
Cup front Lower legs and calves
  • Divide the calves into sections: outer line, back, and inner line.
  • Place the static cups on the front of the lower leg. This area often becomes tense when skiing, especially during intense poling.
  • Use the mini dynamic cup if available, or the dynamic cup along the outer line (outer lower leg), moving over the muscle running from below the knee down to the ankle. This muscle works hard to stabilize the foot and maintain balance while skiing. Perform smooth gliding strokes 3-5 times.
  • Continue with 3-5 gliding strokes per section on the back and inner lines.
  • Start as low as possible and cup upwards toward the knee.
  • Reduce suction by releasing some vacuum if the movement feels too tight or intense. Move slowly for a soothing effect.
  • Finish by removing the static cups from the front and using the dynamic cup there if desired.
  • If you don’t have static cups, use the dynamic cup and finish by leaving the cup in place on the outer lower leg, near the knee, for 1 minute, then on the front of the lower leg for another minute after cupping all sections of the calves.

 

Cup outer and front thighs
  • Divide the thigh into three sections: outer line, front, and inner line.
  • Place the static cups along the outer line, toward the front of the thigh, just ahead of the IT band running down the outer leg. Leave for 1-3 minutes.
  • At the same time, use the dynamic cup to glide from the knee slowly up toward the hip, then from the inner knee toward the groin. Repeat 3-5 times per section.
  • Finish by removing the static cups and using the dynamic cup along the outer section, gliding from the knee upwards 3-5 times.
  • If you don’t have static cups, use the dynamic cup and finish by leaving it in place on the outer knee or hip joint for 1 minute after cupping all sections of the thigh.

 

Cup back and glutes
  • Place the static cups on either side of the spine in the lower back and leave for 1-3 minutes.
  • While they work, use the dynamic cup to cup the glutes.
  • Glide the cup from the hip bone toward the sacrum. Repeat 3-5 times, slowly and gently.
  • Cup from the sit bone up over the glutes toward the lower back. Repeat 3-5 times.
  • Repeat on the other hip and glute. You can move the static cups one level higher on the lower back while cupping the opposite side to cover a larger area.

 

Cup Latissimus Dorsi
  • Use the dynamic cup along the sides of the torso, gliding from the lower ribs (waist area) up toward the armpit. Repeat 3-5 times per side.
  • Then place the static cups behind the armpit, near the shoulder blade. This is where the large back muscle, “the lats,” is located – an essential muscle for skiing, often called the “poling muscle.”
  • While the static cups remain in place for 1-3 minutes, add a stretch, such as Child’s Pose, to enhance mobility while the cups do their work.

 

Cup neck
  • Place the static cups over the neck muscles at the tops of the shoulders and leave them for 1-3 minutes.
  • Stretch gently by tilting one ear toward the shoulder, holding briefly, then switching sides.

 

Cup shoulders and chest muscles
  • Place the static cups on each shoulder blade and leave for 1-3 minutes.
  • Use the mini dynamic cup on the front of the chest if available. The dynamic cup also works, but adjust for lighter suction over the chest and glide gently from the sternum outward toward the shoulder. Perform 3-5 strokes per side.

 

Cup arms

Use the mini dynamic cup or dynamic cup, gliding from the wrist toward the armpit.

  • Divide the arm into three sections: forearm, upper arm, and the back of the upper arm.
  • Glide the dynamic cup from the wrist along the forearm up to the elbow, covering the entire forearm. Repeat 3-5 times.
  • Then glide from the elbow up to the shoulder, covering the entire upper arm. Repeat 3-5 times.
  • Finish by gliding from the elbow along the back of the upper arm, moving over the triceps into the armpit. Repeat 3-5 times.
  • For deep relaxation, place the static cups on the back of the upper arms (triceps), lie on your back, and hold your elbows with your arms overhead resting on the floor. This stretches the triceps while the cups release tension in these hard-working poling muscles.