Adopting a stretching exercise routine before hiking can play an important role in increasing motion and flexibility for different body muscles.Apart from flexibility, the main benefits of stretching:
- Prevents injuries
- Improves posture and performance
- Boost circulation of blood and oxygen flow to your muscles
- Keeps soreness at bay
- Reduces stress
According to My Health Team’s article ‘Stretching Guide for Hiking and Backpacking’, below are some types of stretches you could do as a 5-10 minute warm-up before hiking.
Static Stretches
Static stretches involve holding muscles in an extended position for long periods. These include:
- Neck Stretch
- Hamstring stretch
- Quadriceps stretch
- Hip Flexor Stretch
- Posterior Shoulder Stretch
- Standing Back Extension Stretch
- Standing Back Flexion Stretch
- Gluteal Stretch
- Calf Stretch
- Touching Toes
Dynamic stretches
Dynamic stretches occur when your body moves in a full range of motion. These include:
- Lunges
- Arm Swings
- Leg Swings Forward and Back
- Back Rotation Stretch
- Repeated Cervical Rotation
- Shoulder Rotations
More Information and References
