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.
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Olivia Mott
"Dr DeFrancesco is the best. I can’t say enough good things about him. He is a genuine and caring person. It is his help that has allowed me to continue to go to work every day and provide for my family. The staff is always super accommodating and pleasant to deal with. I have never received an attitude. When Dr DeFrancesco is not available, I am fortunate that he leaves me in the talented hands of Dr Wade and Dr LeFavor."
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Matt from mission FITNESS
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Jennifer D.
"I have been going to the Chiropractic Health Center of Glastonbury for years. Dr. D. keeps me walking and moving so I can work and enjoy my grandchildren. The staff in the office are great. They are like a second family to me. I know I can call and they will always fit me in if I have to have an adjustment."
Catherine Kay
"This practice has been the only place that got rid of my shoulder pain. Prior I tried an orthopedic and PT with no success. I was told it was just due to getting older. Dr. D doesn’t believe people have to live with pain and helped it go away. To top it all off, you never have to wait long in the waiting room."
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Malinda Branson
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Kayla Bueno
"This practice has been the only place that got rid of my shoulder pain. Prior I tried an orthopedic and PT with no success. I was told it was just due to getting older. Dr. D doesn’t believe people have to live with pain and helped it go away. To top it all off, you never have to wait long in the waiting room."
Jennifer D.
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Debby DeMartino
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Maggie P.
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Beth Melzen
"I'm a very active individual and lower back pain was getting in the way of activities I love. While my back is still a work in progress, the time spent with Dr. D has been well worth it. I just ran 2 marathons in 2 weeks and these sessions helped me run these races with no back pain."
Matt from mission FITNESS
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Renee Danielle
"Been going to The Chiropractic Health Center of Glastonbury for over 5 years and it is always been a great, safe and welcoming experience! Cannot recommend it enough."
Olivia Mott
"I have been going to the Chiropractic Health Center of Glastonbury for years. Dr. D. keeps me walking and moving so I can work and enjoy my grandchildren. The staff in the office are great. They are like a second family to me. I know I can call and they will always fit me in if I have to have an adjustment."
Catherine Kay
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Lisa C.
"Been going to The Chiropractic Health Center of Glastonbury for over 5 years and it is always been a great, safe and welcoming experience! Cannot recommend it enough."
Olivia Mott
"Amazing place to get realigned! Everyone in here is highly knowledgeable and genuine. I've been a patient here for 10+ years and recommended it frequently!"
Kyle Maglio
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