Exploring the Great Outdoors
With the fall season approaching, we are enticed by mother nature to go outdoors to enjoy and explore our vast playground of natural beauty. Whether to see the changing colours of the leaves, listen to the sound of the water flow in the creeks, or simply breath in the cool fresh air, there is something that is bound to draw you out.
A lot of novice hikers get lured outdoors to experience the beauty of the great outdoors in the fall. Hiking is a low impact form of exercise and can be enjoyed all year round. Most people do not think of stretching before or after a hike. Many people forget the importance of stretching, when it comes to hiking. We often find ourselves so eager to get outdoors that we spring into hiking without properly preparing our bodies. Before long, we find ourselves hiking longer than anticipated and returning with a few aches and pains. Stretching before and after a hike can lessen the amount of soreness you experience after a hike. Stretching also gives you a greater range of motion and flexibility during your hike.
The following are some very simple stretches that can be done without an aid, and can be done just about anywhere.
STRETCH EXERCISES BEFORE HIKING
Neck Stretches Forward and Backward
● Stand up straight but relaxed with both feet flat on the floor, hip width apart.
● With your head squarely over your shoulders, let your head gently fall forward so that your chin tucks toward your chest while breathing out, then slowly lift your head back up and gently tilt your head backwards while breathing in.
● Repeat several times.
Side to Side
● With your head squarely over your shoulders, turn your head slowly to the right until you feel a stretch to the opposite side of your neck. Hold the stretch for 15 seconds, and then slowly turn your head forward again.
● Do the same on your left side.
● Repeat several times.
Shoulder Roll Stretches
● Stand up straight but relaxed with both feet flat on the floor, hip width apart.
● Rotate your right shoulder forward in big circles. Do this ten times forwards, and ten times backwards.
● Repeat with the left shoulder.
● Roll both shoulders simultaneously forward, and backwards, ten times each.
Cat-Cow Stretch
● Start position is with both your hands and knees on the floor. Your arms are stretched out and wrists directly under your shoulders, and your knees directly under your hips. Place your knees hip-width apart. Center your head in a neutral position.
● Begin by moving into a Cow Pose. Exhale as you arch your back towards the sky, draw your belling in, and drop the crown of your head toward the floor and chin towards your chest. Hold the stretch for 5 seconds.
● As you inhale, release the Cow Pose and move into a Cat Pose by lifting your chin and chest, and arching your back and gaze up toward the ceiling. Hold the stretch for 5 seconds.
● Repeat 5 - 10 times.
Straight-Leg Calf Stretch
● Stand up straight but relaxed with both feet flat on the floor, hip width apart.
● Extend your right leg straight back, placing your heel flat on the ground.
● Keeping your back leg straight, gently push your body forward from your pelvis. Your front knee should be directly over your ankle.
● Hold for at least 30 seconds; switch legs and repeat.
STRETCH EXERCISES AFTER HIKING
Alternating Knee Lifts
● Stand up straight but relaxed with both feet flat on the floor, hip width apart.
● With your left leg firmly planted on the ground, lift your right knee towards your chest and use both hands to grab your right shin. Bring your knee as close to your chest as you can and then slowly lower the leg back to standing position.
● Switch legs and repeat.
Alternating High Kicks
● Stand up straight but relaxed with both feet flat on the floor, hip width apart.
● Kick your right leg straight out in front of you and swing the left arm over your head to try to touch your toes. Bring the right leg back to standing and repeat with the left leg.
● Repeat several times.
Standing forward Bend Stretch
● Stand up straight with both feet flat on the floor hip width apart.
● Bend your knees very slightly, and hinge forward from your hips allowing the crown of your head to hang down to the ground. Cross your arms, and softly grasp each elbow with the opposite hand. Gently sway side-to-side for an extra stretch.
● Keeping your legs straight will give your hamstrings and calves a better stretch.
● Stay in this position for about 20 seconds before releasing.
Feet and Ankle Stretches
● While seated comfortably in a chair, extend your legs forward. Point and flex your feet 10 times.
● Rotate your feet clockwise making circles. Do 10-15 circles, and then counterclockwise, 10-15 times.
While hiking is a sport that consists of mostly walking, it is important to loosen the muscles before you hit the trails as it has a direct impact on how you will feel during and after your hike. Remember to stretch after a hike which will allow your body to cool down and will prevent stiffness and muscle soreness.
So, before you go out to enjoy the great outdoors take a minute to think about what stretches you can do to increase your performance and to ensure you will return unscathed.
Mother nature calls us in many ways, and when it does, remember to do your STRETCHES!
Sources:
Photo Source: Unsplash User Lukasz Szmigiel @szmigieldesign
https://www.quechua.co.uk/advice/10-stretching-exercises-do-during-and-after-hike-a_1 32313
https://younghikersguide.wordpress.com/2013/10/23/pre-hike-and-post-hike-stretches/