Top 9 Stretches for Hiking & Backpacking

stretching before (and after) your hike is essential and will lead to a more enjoyable experience with fewer sore muscles https://hitpcgames.com/ https://www.majidsaleem.com/ https://keygensoft.com/ https://windowscrack.net/ https://yellowcrack.com/

Have you ever had to stop early on a hiking excursion because your calves got too tight? Or have you pulled something trying to get over a particularly large rock or fallen tree? If this happened or happens to you, then odds are you are not doing the proper stretches for hiking. Of course, tons of people do not stretch, but you will be a happier hiker if you do. Stretching warms up your muscles and makes sure they are flexible enough to conquer any bit of challenging trail that is in front of you. This goes double for those not leading the most active lifestyle. If most of your days are spent behind a desk, then your muscles are not going to be used to the type of exercise that hiking provides. Meaning that if you do not stretch before and after you go for a hike, you will be in pain on your trip and for the next few days as well. The bottom line is that stretching before (and after) your hike is essential and will lead to a more enjoyable experience with fewer sore muscles.

Stretches before hiking

Unsurprisingly, you are going to want to target your legs before starting your hike. They are doing the majority of the work, and making sure they are primed and ready to rip is critical. This routine will take you less than five minutes and will make a world of difference. Also, drink some water while you are at it because hydration is another important step in proper muscle maintenance. This way, not only will your legs be warmed up, but they will be less likely to cramp as well.

1) Quad Stretch

You do not have to do this on a mountain top, but it will boost morale if you do. This stretch should be felt in the front of your thigh. If you are struggling with your balance, feel free to hold onto a chair or rock. This is a stretch, not tightrope practice. Also, if you are not feeling much pressure in your thigh, add a slight forward lean to your stretch, which should add the extra tension your legs need. A side note on how long to hold these stretches; I recommend holding for around a minute for every position in the article. If you have the time and inclination, there is no reason not to stretch for as long as you want. I find around a minute to be good enough for me, but the longer you hold, the looser your muscle will get.

1. 1Stand with feet shoulder-width apart and grab your left foot.
2. 2Pull that foot up to your glutes and hold from 30-60 seconds.
3. 3Repeat with your other foot.

2) Lunging Calf Stretch

This stretch is going to loosen up your calves, which I find to get the tightest whenever I go for a hike. I recommend using some solid object to lean against in this stretch, but if that is for some reason unavailable, then put your hands on your hips and lean your upper body forward. This slight lean should add a little more pressure to your halves.

1. 1Find a wall or tree and press your hands into it.
2. 2Place your left foot one full step back.
3. 3Sink your left knee down until you feel it in your calf.
4. 4Hold for 30-60 seconds.
5. 5Repeat with the other leg back.

3) Hamstring Stretch

This is going to be the most important stretch you do before your hike. Hamstring injuries are the most common sports injury. So making sure that your hamstrings are ready for your trek is well worth the time.

1. 1Find a sturdy table or waist-high rock and place your leg on it.
2. 2Lean forward as far as is comfortable until your hamstring starts to feel tight.
3. 3Hold for 30-60 seconds and repeat on the other leg.

Once you have done these static stretches, you may want to consider doing some dynamic movements to get your blood pumping. Jumping jacks, leg swings, or a light jog is really going to help ensure that your legs are locked and loaded for your hike. These movements do not have to be very long, just a couple of minutes to pump up your legs. With all that completed, then your body should be ready to hike for the rest of the day. That said, if you take a long lunch break, it’s never a bad idea to throw in a couple of stretches before you start up again.

Stretches After Hiking

While stretching before your hike will help you complete your goal for that day, stretching after will help with all your hiking adventures in the future, and make sure you are not too sore to get out of bed the next morning. It is amazing how far ten minutes of stretching will go in preventing sore muscles. While the before-hike stretch is often neglected, the post-hike stretch is nearly unheard of because, most of the time, people are so tired that stretching does not even enter their minds. That is why these three stretches you are about to see are simple and made to release some of that lactic acid you have just built up. Hopefully, making it so that you actually look forward to doing them after a long day on the trail. First, you are going to want to find a comfortable place to sit down. I recommend a yoga mat, but if you have a particularly comfortable rug or front lawn, that works just as well. The idea is to keep in mind not to push yourself. Take it easy and let your muscles release some of their tension.

1) Forward Fold Stretch

This stretch feels great and will loosen up your hamstrings. Really try to sink into this stretch and relax your lower back and legs.

1. 1Sitting up, put your legs out straight and together in front of you.
2. 2Bend forward as far as you can, keeping your hands on the ground and knees locked.
3. 3Hold for 45-90 seconds and try to keep your body relaxed.

2) Knee to Chest

Your lower back is often forgotten when it comes to hiking, but it’s working just as hard as your legs. So be sure to stretch it out as well with this position.

1. 1Place your hands behind your right knee with your back flat on the mat.
2. 2Slowly pull back to your stomach.
3. 3Hold for 45-90 seconds, then repeat for your other leg.

3) Arm Stretch

Believe it or not, your arms do tighten up when you are hiking, especially if you are hiking with a backpack (more on that later). Giving your shoulders a light stretch after your hike will help with this.

1. 1Place your right hand behind your head.
2. 2With your left hand, pull your right elbow towards your left shoulder.
3. 3Hold for 30-60 seconds, then repeat with your other arm.

I also highly recommend using a foam roller once you finish these stretches. A good foam roller will break up all those sore muscles and leave you feeling great. If you are thru-hiking and are worried about the space a foam roller would take up, there are collapsible rollers out there that do not take up much space and are very lightweight.

Backpacking Stretches

If you are doing a longer hike, then you might want to incorporate a few more stretches into your routine. This is mainly because of your pack. Adding 35 pounds to your back is going to affect your neck, shoulders, and core a lot more than your usual day hike bag. So keep these stretches in mind during your next weekend trip or thru-hike.

1) Back Extension

These feel great before or after a long hike. It may feel a little bit unnatural at first, but once you relax and get used to it, your back will feel wonderful. Your lower back takes on most of the weight of your pack, so making sure that it is not sore or tight is going to be essential on longer hiking excursions.

1. 1Lying flat on the ground, plant your palms right below your shoulders.
2. 2Keep your thighs on the ground and push your upper body up.
3. 3Hold for 45-90 seconds or for as long as feels good to you.

If you want to activate your core during this (which is good if you are doing this before your hike), lift your legs off the ground. Your toes and hands should be the only things touching the ground once you are in position. Hold for the same amount of time.

2) Neck Mobility

Your neck can get really stiff if you are not stretching it regularly on a long hiking trip.

1. 1Place your right hand on your left ear.
2. 2Gently pull your head towards your right shoulder.
3. 3Once extended, try to push your head back towards your left shoulder while your hand keeps it in place.
4. 4Hold for 20 seconds, and repeat on the other side.

If you want to go the extra mile, I suggest putting both your hands behind your head and bringing your head towards your chest while your head tries to push back and your arms keep it in place. This will ensure that your neck is getting all the stretching that it needs.

3) Arm Circles

Unsurprisingly, your heavy pack is going to put a lot of pressure on your shoulders. Arm circles will help you prep your shoulders, so they are not as banged up at the end of the day. They not only stretch out your shoulder muscles, but since they are dynamic, they should pump them up as well.

1. 1Stand straight up and spread your arms, so your body forms a T shape.
2. 2Make clockwise circles with your arms, starting small and slowly getting larger and larger.
3. 3Once your arms reach their largest circles, stop and repeat in the opposite direction.

Another thing to keep in mind when on these longer trips is that your sleeping arrangement is going to affect how sore your muscles are after hiking. Your body is busy repairing itself when you sleep, so making sure that you are comfortable and able to sleep well is important. With that in mind, it may be time to switch out your hammock for a proper tent or buy that fancy inflatable sleeping pad so that you are not too tight in the mornings.

Conclusion

The big takeaway here is that stretching is important and requires little time. As long as you have ten minutes and a little area to stretch out, you should be stretching before any strenuous activity, especially hiking. Just because it is not a high-impact sport does not mean that you cannot get injured, and if you do, you can be miles away from any help. Stretch for your own safety and because it is just flat-out good for you. So stretch before your hike, stretch after your hike, stretch when you are taking five to munch down a nature bar. It will all help to ensure that your body is ready for anything the trail can throw at it.

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