Do these 5 stretches at the end of every hike
No one enjoys working out longer than they have to, however, it’s important to stretch after any exercise no matter how intense it is. Although it’s uncertain whether stretching keeps soreness at bay or prevents injuries, it does still play an effective role as your muscles are warmer at the end of a walk so it’s easier to increase your range of motion and flexibility. If you aim to keep your walking strong in a few years time then this should be the reason to add this five-minute stretches to your post-workout cooldown.
Plus, it just feels good. And who doesn’t like to end a workout feeling good and positive? So take a look at this post-walk stretching routine below and then give it a go after your next step session. Join us on a fitness hike and take part in these quick stretches to help your body stay in walking shape.
Do each exercise below at least once on each leg for at least 30 seconds. if you can hold up to a minute for each leg, even better!
- Standing Quadriceps Stretch – Targets: Quadriceps, hip flexors
Stand tall with feet shoulder-width apart. Using your left hand, reach back and grab your left foot or left ankle and pull it towards your butt. Tuck your tailbone under and make sure your knee is pointing straight down toward the floor. If you’re having trouble balancing, stand next to any sturdy stationary object and use your opposite hand to balance. You’re encouraged to use a wall as you well stretch better knowing you’re not going to fall.
2. Straight-Leg Calf Stretch – Targets: Calves, hip flexors
Standing tall, extend your right leg straight back, placing your heel flat on the ground. Without bending your back knee, gently push your body forward from your pelvis. Your front knee should be directly over your ankle. This one you can also do with your hands against a wall.
3. Standing Figure Four Hip Stretch – Targets: Hips glutes, lower back
Stand up with your feet together and squat down as if you’re about to sit in a chair. Lift your left leg and cross that ankle over your right thigh. Sit into the stretch—your right leg should be bent—and gently push your bent knee down. If you have trouble doing this stretch, you can hold onto a post or railing and sit back. Or do the stretch sitting on a chair or bench,”
4. Posterior Shoulder Stretch – Targets: Shoulders, upper back
Stand tall with your feet shoulder-width apart and roll your shoulders down and back. Bring your left arm across your body, and use your right arm to gently push your left arm towards your right shoulder.
5. Resistance Band Hamstring Stretch – Targets: Hamstrings
Sit on the ground or on an exercise mat with your legs straight out in front of you. Loop a resistance band (or a jump rope or towel) around the arch of your right foot and, grasping the ends of the band in both hands, lie back. Bend your left leg, keeping your foot flat on the ground, and extend your right leg up until it’s perpendicular with the ground or you feel a comfortable stretch. Keep your right leg as straight as possible without locking your knee and your hips and lower back against the ground.
Our fitness hikes are a great way to incorporate all these things into a fun day- nature, friends, support and movement. Come along and try it out! https://takeshapeadventures.com.au/fitness/