Stretch of the Season: Moves for Hikers

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Spring marks the start of hiking season! Going for a hike can be a fun and challenging way to relieve stress, that also gets you moving. Before any physical activity, it’s important to do stretches that will prepare your body and help prevent injury.

Before Your Hike

Dynamic stretches involve movement, rather than holding poses, so your muscles are ready to take on physical activity:

1. Alternating Knee Lifts: Standing with your feet hip width apart, lift one knee to your chest and grab below the knee with both hands. Hold for no longer than a few seconds before repeating with the other leg.
2. Twisting Torso Stretch: Standing with your feet hip width apart, bend down and twist to the right, touching your foot with your left hand. Repeat on the other side.
3. Alternating Lunges: Standing tall, step one foot forward and lower until the knee reaches a 90-degree angle. Return to the start position and repeat with the other leg.

After Your Hike

Static stretches help loosen the muscles after physical activity, to help decrease soreness:

1. Quad Stretch: Balancing on your right leg, bring your left heel up and grab the ankle behind your back. Hold and repeat on the left leg.
2. Hamstring Stretch: From a seated position, extend both legs out in front of you and extend forward.
3. Runner’s Lunge: Starting in a high plank position, bring your left foot up to your left hand. Hold and repeat with your right foot.